Mangos vs Apple juice

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Mangos, raw is higher in more vitamins & minerals

Calories (kcal)

Mangos 60
Apple juice 46

Protein (g)

Mangos 0.820
Apple juice 0.100

Carbs (g)

Mangos 15.0
Apple juice 11.3

Fat (g)

Mangos 0.380
Apple juice 0.130

Fiber (g)

Mangos 1.60
Apple juice 0.200

Quick answers

Which has more protein?

Mangos, raw — 0.820g vs 0.100g per 100g.

Which has fewer calories?

Apple juice, canned or bottled, unsweetened, with added ascorbic acid — 46 vs 60 kcal per 100g.

Which is more nutrient-dense?

Mangos, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient Mangos Apple juice
Energy
Energy 60 kcal 46 kcal
Macronutrients
Water 83.5 g 88.2 g
Protein 0.820 g 0.100 g
Total lipid (fat) 0.380 g 0.130 g
Carbohydrate, by difference 15.0 g 11.3 g
Fiber, total dietary 1.60 g 0.200 g
Fats & Fatty Acids
Fatty acids, total saturated 0.092 g 0.022 g
Fatty acids, total monounsaturated 0.140 g 0.006 g
Fatty acids, total trans 0 g 0 g
Cholesterol 0 mg 0 mg
Vitamins
Vitamin C, total ascorbic acid 36.4 mg 38.5 mg
Thiamin (Vitamin B1) 0.028 mg 0.021 mg
Riboflavin (Vitamin B2) 0.038 mg 0.017 mg
Niacin (Vitamin B3) 0.669 mg 0.073 mg
Pantothenic acid (Vitamin B5) 0.197 mg 0.049 mg
Vitamin B-6 — Pyridoxine 0.119 mg 0.018 mg
Biotin (Vitamin B7) 43.0 ug 0 ug
Folate, total (Vitamin B9) 0 ug 0 ug
Choline, total 7.60 mg 1.80 mg
Vitamin B-12 — Cobalamin 0 ug 0 ug
Vitamin A, RAE 54.0 ug 0 ug
Carotene, beta 640 ug 0 ug
Carotene, alpha 9.00 ug 0 ug
Vitamin E (alpha-tocopherol) 0.900 mg 0.010 mg
Vitamin D (D2 + D3) 0 ug 0 ug
Minerals
Calcium, Ca 11.0 mg 8.00 mg
Iron, Fe 0.160 mg 0.120 mg
Magnesium, Mg 10.0 mg 5.00 mg
Phosphorus, P 14.0 mg 7.00 mg
Potassium, K 168 mg 101 mg
Sodium, Na 1.00 mg 4.00 mg
Zinc, Zn 0.090 mg 0.020 mg
Copper, Cu 0.111 mg 0.012 mg
Manganese, Mn 0.063 mg 0.074 mg
Selenium, Se 0.600 ug 0.100 ug
Other Nutrients
Energy 250 kj 191 kj
Ash 0.360 g 0.230 g
Total Sugars 13.7 g 9.62 g
Sucrose 6.97 g 1.26 g
Glucose 2.01 g 2.63 g
Fructose 4.68 g 5.73 g
Lactose 0 g 0 g
Maltose 0 g 0 g
Galactose 0 g 0 g
Fluoride, F — 39.1 ug
Folic acid (Vitamin B9 — synthetic) 43.0 ug 0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 43.0 ug 0 ug
Betaine — 0.100 mg
Vitamin B-12, added 0 ug 0 ug
Retinol 0 ug 0 ug
Beta-carotene (Provitamin A) 10.0 ug 0 ug
Vitamin A, IU 1082 IU 1.00 IU
Beta-cryptoxanthin (Provitamin A) 3.00 ug 0 ug
Lycopene 23.0 ug 16.0 ug
Vitamin E, added 0 mg 0 mg
Vitamin E — Beta-Tocopherol (β-Tocopherol) 0.010 mg —
Vitamin E — Gamma-Tocopherol (γ-Tocopherol) 0.010 mg —
Vitamin E — Delta-Tocopherol (δ-Tocopherol) 0 mg —
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) 0.030 mg —
Vitamin E — Beta-Tocotrienol (β-Tocotrienol) 0.010 mg —
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) 0 mg —
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) 0 mg —
Vitamin D (D2 + D3 — total) 0 IU 0 IU
Vitamin K1 — Phylloquinone 4.20 ug 0 ug
SFA 4:0 (Butyric acid) 0 g 0 g
SFA 6:0 (Caproic acid) 0 g 0 g
SFA 8:0 (Caprylic acid) 0 g 0 g
SFA 10:0 (Capric acid) 0 g 0 g
SFA 12:0 (Lauric acid) 0.001 g 0 g
SFA 14:0 (Myristic acid) 0.013 g 0.001 g
SFA 16:0 (Palmitic acid) 0.072 g 0.018 g
SFA 18:0 (Stearic acid) 0.004 g 0.002 g
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.067 g 0 g
MUFA 18:1 (Omega-9, Oleic acid family) 0.075 g 0.005 g
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0 g 0 g
MUFA 22:1 (Omega-9, Erucic acid family) 0 g 0 g
Fatty acids, total polyunsaturated 0.071 g 0.039 g
PUFA 18:2 (Omega-6, Linoleic acid) 0.019 g 0.033 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.051 g 0.007 g
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) 0 g 0 g
PUFA 20:4 (Omega-6, Arachidonic acid family) 0 g 0 g
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) 0 g 0 g
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) 0 g 0 g
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) 0 g 0 g
Tryptophan (EAA) 0.013 g —
Threonine (EAA) 0.031 g —
Isoleucine (EAA, BCAA) 0.029 g —
Leucine (EAA, BCAA) 0.050 g —
Lysine (EAA) 0.066 g —
Methionine (EAA) 0.008 g —
Phenylalanine (EAA) 0.027 g —
Tyrosine (conditionally essential) 0.016 g —
Valine (EAA, BCAA) 0.042 g —
Arginine (conditionally essential) 0.031 g —
Histidine (EAA) 0.019 g —
Alanine 0.082 g —
Aspartic acid 0.068 g —
Glutamic acid 0.096 g —
Glycine (conditionally essential) 0.034 g —
Proline (conditionally essential) 0.029 g —
Serine 0.035 g —
Alcohol, ethyl 0 g 0 g
Caffeine 0 mg 0 mg
Theobromine 0 mg 0 mg
Daidzein 0 mg —
Genistein 0 mg —
Proanthocyanidin dimers 1.80 mg —
Proanthocyanidin trimers 1.40 mg —
Proanthocyanidin 4-6mers 7.20 mg —
Proanthocyanidin 7-10mers 0 mg —
Proanthocyanidin polymers (>10mers) 0 mg —
Apigenin 0.010 mg —
Luteolin 0.020 mg —
Kaempferol 0.050 mg —
Myricetin 0.060 mg —
Quercetin 0 mg —
Flavonoids
(-)-Epicatechin 0 mg —
(-)-Epicatechin 3-gallate 0 mg —
(-)-Epigallocatechin 0 mg —
(-)-Epigallocatechin 3-gallate 0 mg —
(+)-Catechin 1.72 mg —
(+)-Gallocatechin 0 mg —
Iodine
Iodine mcg/100gB 0.100 mcg —
Isoflavones
Total isoflavones 0.005 mg —

* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Mangos, raw nutrition facts Apple juice, canned or bottled, unsweetened, with added ascorbic acid nutrition facts Compare other foods →

Dig deeper — biggest differences

Vitamin E (alpha-tocopherol) +8900% in Mangos, raw Copper, Cu +825% in Mangos, raw Niacin (Vitamin B3) +816% in Mangos, raw Protein +720% in Mangos, raw

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