Side-by-Side Comparison

Mango vs Orange

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

fruits

Mango

60Calories

0.8Protein

1.6Fiber

36.4Vit C

View Details

fruits

Orange

47Calories

0.9Protein

2.4Fiber

53.2Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-22%

Orange

Orange has fewer calories (energy) (47 kcal vs 60 kcal, 13 kcal less).

Higher Protein

+15%

Orange

Orange provides 0.94 g vs 0.82 g in Mango (+0.12 g, +15%).

Higher Dietary Fiber

+50%

Orange

Orange provides 2.4 g vs 1.6 g in Mango (+0.80 g, +50%).

Higher Vitamin C

+46%

Orange

Orange provides 53.2 mg vs 36.4 mg in Mango (+16.8 mg, +46%).

Comparing per 100 g standard edible portion.

Nutrient

Mango100 g edible portion

Orange100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Mango higher

Mango

60 kcal3% DV

Orange

47 kcal2% DV

Mango provides 60 kcal vs 47 kcal in Orange (+13 kcal, +28%).

ProteinOrange higher

Mango

0.82 g2% DV

Orange

0.94 g2% DV

Orange provides 0.94 g vs 0.82 g in Mango (+0.12 g, +15%).

CarbohydratesMango higher

Mango

15.0 g5% DV

Orange

11.8 g4% DV

Mango provides 15.0 g vs 11.8 g in Orange (+3.2 g, +27%).

Dietary FiberOrange higher

Mango

1.6 g6% DV

Orange

2.4 g9% DV

Orange provides 2.4 g vs 1.6 g in Mango (+0.80 g, +50%).

Total FatMango higher

Mango

0.38 g

Orange

0.12 g

Mango provides 0.38 g vs 0.12 g in Orange (+0.26 g, +217%).

Total SugarsMango higher

Mango

13.7 g27% DV

Orange

9.4 g19% DV

Mango provides 13.7 g vs 9.4 g in Orange (+4.3 g, +46%).

Vitamins12 nutrients

Vitamin COrange higher

Mango

36.4 mg40% DV

Orange

53.2 mg59% DV

Orange provides 53.2 mg vs 36.4 mg in Mango (+16.8 mg, +46%).

Vitamin A (RAE)Mango higher

Mango

54 µg6% DV

Orange

11 µg1% DV

Mango provides 54 µg vs 11 µg in Orange (+43 µg, +391%).

Vitamin DSimilar

Mango

0 µg

Orange

0 µg

Both Mango and Orange provide similar amounts of vitamin d (0 µg).

Vitamin EMango higher

Mango

0.90 mg6% DV

Orange

0.18 mg1% DV

Mango provides 0.90 mg vs 0.18 mg in Orange (+0.72 mg, +400%).

Vitamin KMango higher

Mango

4.2 µg4% DV

Orange

0 µg

Mango has higher vitamin k (4.2 µg vs 0 µg).

Folate (DFE)Mango higher

Mango

43 µg11% DV

Orange

30 µg8% DV

Mango provides 43 µg vs 30 µg in Orange (+13 µg, +43%).

Thiamin (Vitamin B1)Orange higher

Mango

0.03 mg2% DV

Orange

0.09 mg7% DV

Orange provides slightly more thiamin (vitamin b1) (0.09 mg vs 0.03 mg).

Riboflavin (Vitamin B2)Similar

Mango

0.04 mg3% DV

Orange

0.04 mg3% DV

Both Mango and Orange provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)Mango higher

Mango

0.67 mg4% DV

Orange

0.28 mg2% DV

Mango provides 0.67 mg vs 0.28 mg in Orange (+0.39 mg, +137%).

Pantothenic Acid (B5)Orange higher

Mango

0.20 mg4% DV

Orange

0.25 mg5% DV

Orange provides 0.25 mg vs 0.20 mg in Mango (+0.05 mg, +27%).

Vitamin B6Mango higher

Mango

0.12 mg7% DV

Orange

0.06 mg4% DV

Mango provides slightly more vitamin b6 (0.12 mg vs 0.06 mg).

Vitamin B12Similar

Mango

0 µg

Orange

0 µg

Both Mango and Orange provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumMango higher

Mango

1.0 mg

Orange

0 mg

Mango has higher sodium (1.0 mg vs 0 mg).

PotassiumOrange higher

Mango

168 mg4% DV

Orange

181 mg4% DV

Orange provides 181 mg vs 168 mg in Mango (+13.0 mg, +8%).

CalciumOrange higher

Mango

11.0 mg1% DV

Orange

40.0 mg3% DV

Orange provides 40.0 mg vs 11.0 mg in Mango (+29.0 mg, +264%).

IronMango higher

Mango

0.16 mg1% DV

Orange

0.10 mg1% DV

Mango provides slightly more iron (0.16 mg vs 0.10 mg).

MagnesiumSimilar

Mango

10.0 mg2% DV

Orange

10.0 mg2% DV

Both Mango and Orange provide similar amounts of magnesium (10.0 mg).

PhosphorusSimilar

Mango

14.0 mg1% DV

Orange

14.0 mg1% DV

Both Mango and Orange provide similar amounts of phosphorus (14.0 mg).

ZincSimilar

Mango

0.09 mg1% DV

Orange

0.07 mg1% DV

Both Mango and Orange provide similar amounts of zinc (0.09 mg).

Lipids1 nutrients

Saturated FatMango higher

Mango

0.09 g

Orange

0.02 g

Mango provides slightly more saturated fat (0.09 g vs 0.02 g).

Nutrient

Mango336 g (1 whole fruit (336 g))

Orange131 g (1 medium orange (131 g))

Macronutrients6 nutrients

Calories (Energy)Mango higher

Mango

202 kcal10% DV

Orange

62 kcal3% DV

Mango provides 202 kcal vs 62 kcal in Orange (+140 kcal, +227%).

ProteinMango higher

Mango

2.8 g6% DV

Orange

1.2 g2% DV

Mango provides 2.8 g vs 1.2 g in Orange (+1.5 g, +124%).

CarbohydratesMango higher

Mango

50.3 g18% DV

Orange

15.4 g6% DV

Mango provides 50.3 g vs 15.4 g in Orange (+34.9 g, +227%).

Dietary FiberMango higher

Mango

5.4 g19% DV

Orange

3.1 g11% DV

Mango provides 5.4 g vs 3.1 g in Orange (+2.2 g, +71%).

Total FatMango higher

Mango

1.3 g2% DV

Orange

0.16 g

Mango provides 1.3 g vs 0.16 g in Orange (+1.1 g, +712%).

Total SugarsMango higher

Mango

45.9 g92% DV

Orange

12.2 g24% DV

Mango provides 45.9 g vs 12.2 g in Orange (+33.6 g, +275%).

Vitamins12 nutrients

Vitamin CMango higher

Mango

122 mg136% DV

Orange

69.7 mg77% DV

Mango provides 122 mg vs 69.7 mg in Orange (+52.6 mg, +75%).

Vitamin A (RAE)Mango higher

Mango

181 µg20% DV

Orange

14 µg2% DV

Mango provides 181 µg vs 14 µg in Orange (+167 µg, +1159%).

Vitamin DSimilar

Mango

0 µg

Orange

0 µg

Both Mango and Orange provide similar amounts of vitamin d (0 µg).

Vitamin EMango higher

Mango

3.0 mg20% DV

Orange

0.24 mg2% DV

Mango provides 3.0 mg vs 0.24 mg in Orange (+2.8 mg, +1182%).

Vitamin KMango higher

Mango

14 µg12% DV

Orange

0 µg

Mango has higher vitamin k (14 µg vs 0 µg).

Folate (DFE)Mango higher

Mango

144 µg36% DV

Orange

39 µg10% DV

Mango provides 144 µg vs 39 µg in Orange (+105 µg, +268%).

Thiamin (Vitamin B1)Similar

Mango

0.09 mg8% DV

Orange

0.11 mg9% DV

Both Mango and Orange provide similar amounts of thiamin (vitamin b1) (0.09 mg).

Riboflavin (Vitamin B2)Mango higher

Mango

0.13 mg10% DV

Orange

0.05 mg4% DV

Mango provides slightly more riboflavin (vitamin b2) (0.13 mg vs 0.05 mg).

Niacin (Vitamin B3)Mango higher

Mango

2.2 mg14% DV

Orange

0.37 mg2% DV

Mango provides 2.2 mg vs 0.37 mg in Orange (+1.9 mg, +508%).

Pantothenic Acid (B5)Mango higher

Mango

0.66 mg13% DV

Orange

0.33 mg7% DV

Mango provides 0.66 mg vs 0.33 mg in Orange (+0.33 mg, +102%).

Vitamin B6Mango higher

Mango

0.40 mg24% DV

Orange

0.08 mg5% DV

Mango provides 0.40 mg vs 0.08 mg in Orange (+0.32 mg, +409%).

Vitamin B12Similar

Mango

0 µg

Orange

0 µg

Both Mango and Orange provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumMango higher

Mango

3.4 mg

Orange

0 mg

Mango has higher sodium (3.4 mg vs 0 mg).

PotassiumMango higher

Mango

564 mg12% DV

Orange

237 mg5% DV

Mango provides 564 mg vs 237 mg in Orange (+327 mg, +138%).

CalciumOrange higher

Mango

37.0 mg3% DV

Orange

52.4 mg4% DV

Orange provides 52.4 mg vs 37.0 mg in Mango (+15.4 mg, +42%).

IronMango higher

Mango

0.54 mg3% DV

Orange

0.13 mg1% DV

Mango provides 0.54 mg vs 0.13 mg in Orange (+0.41 mg, +310%).

MagnesiumMango higher

Mango

33.6 mg8% DV

Orange

13.1 mg3% DV

Mango provides 33.6 mg vs 13.1 mg in Orange (+20.5 mg, +156%).

PhosphorusMango higher

Mango

47.0 mg4% DV

Orange

18.3 mg1% DV

Mango provides 47.0 mg vs 18.3 mg in Orange (+28.7 mg, +156%).

ZincMango higher

Mango

0.30 mg3% DV

Orange

0.09 mg1% DV

Mango provides 0.30 mg vs 0.09 mg in Orange (+0.21 mg, +230%).

Lipids1 nutrients

Saturated FatMango higher

Mango

0.30 g2% DV

Orange

0.02 g

Mango provides 0.30 g vs 0.02 g in Orange (+0.28 g, +1439%).

Nutrient

MangoAmount per 100 kcal (167 g)

OrangeAmount per 100 kcal (213 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Mango

100 kcal5% DV

Orange

100 kcal5% DV

Both Mango and Orange provide similar amounts of calories (energy) (100 kcal).

ProteinOrange higher

Mango

1.4 g3% DV

Orange

2.0 g4% DV

Orange provides 2.0 g vs 1.4 g in Mango (+0.63 g, +46%).

CarbohydratesSimilar

Mango

25.0 g9% DV

Orange

25.0 g9% DV

Both Mango and Orange provide similar amounts of carbohydrates (25.0 g).

Dietary FiberOrange higher

Mango

2.7 g10% DV

Orange

5.1 g18% DV

Orange provides 5.1 g vs 2.7 g in Mango (+2.4 g, +91%).

Total FatMango higher

Mango

0.63 g1% DV

Orange

0.26 g

Mango provides 0.63 g vs 0.26 g in Orange (+0.38 g, +148%).

Total SugarsMango higher

Mango

22.8 g46% DV

Orange

19.9 g40% DV

Mango provides 22.8 g vs 19.9 g in Orange (+2.9 g, +15%).

Vitamins12 nutrients

Vitamin COrange higher

Mango

60.8 mg68% DV

Orange

113 mg126% DV

Orange provides 113 mg vs 60.8 mg in Mango (+52.5 mg, +86%).

Vitamin A (RAE)Mango higher

Mango

90 µg10% DV

Orange

23 µg3% DV

Mango provides 90 µg vs 23 µg in Orange (+67 µg, +285%).

Vitamin DSimilar

Mango

0 µg

Orange

0 µg

Both Mango and Orange provide similar amounts of vitamin d (0 µg).

Vitamin EMango higher

Mango

1.5 mg10% DV

Orange

0.38 mg3% DV

Mango provides 1.5 mg vs 0.38 mg in Orange (+1.1 mg, +292%).

Vitamin KMango higher

Mango

7.0 µg6% DV

Orange

0 µg

Mango has higher vitamin k (7.0 µg vs 0 µg).

Folate (DFE)Mango higher

Mango

72 µg18% DV

Orange

64 µg16% DV

Mango provides 72 µg vs 64 µg in Orange (+7.9 µg, +12%).

Thiamin (Vitamin B1)Orange higher

Mango

0.05 mg4% DV

Orange

0.19 mg15% DV

Orange provides slightly more thiamin (vitamin b1) (0.19 mg vs 0.05 mg).

Riboflavin (Vitamin B2)Similar

Mango

0.06 mg5% DV

Orange

0.09 mg7% DV

Both Mango and Orange provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Mango higher

Mango

1.1 mg7% DV

Orange

0.60 mg4% DV

Mango provides 1.1 mg vs 0.60 mg in Orange (+0.52 mg, +86%).

Pantothenic Acid (B5)Orange higher

Mango

0.33 mg7% DV

Orange

0.53 mg11% DV

Orange provides 0.53 mg vs 0.33 mg in Mango (+0.20 mg, +62%).

Vitamin B6Mango higher

Mango

0.20 mg12% DV

Orange

0.13 mg8% DV

Mango provides slightly more vitamin b6 (0.20 mg vs 0.13 mg).

Vitamin B12Similar

Mango

0 µg

Orange

0 µg

Both Mango and Orange provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumMango higher

Mango

1.7 mg

Orange

0 mg

Mango has higher sodium (1.7 mg vs 0 mg).

PotassiumOrange higher

Mango

281 mg6% DV

Orange

386 mg8% DV

Orange provides 386 mg vs 281 mg in Mango (+105 mg, +37%).

CalciumOrange higher

Mango

18.4 mg1% DV

Orange

85.2 mg7% DV

Orange provides 85.2 mg vs 18.4 mg in Mango (+66.8 mg, +364%).

IronMango higher

Mango

0.27 mg1% DV

Orange

0.21 mg1% DV

Mango provides 0.27 mg vs 0.21 mg in Orange (+0.05 mg, +25%).

MagnesiumOrange higher

Mango

16.7 mg4% DV

Orange

21.3 mg5% DV

Orange provides 21.3 mg vs 16.7 mg in Mango (+4.6 mg, +28%).

PhosphorusOrange higher

Mango

23.4 mg2% DV

Orange

29.8 mg2% DV

Orange provides 29.8 mg vs 23.4 mg in Mango (+6.4 mg, +28%).

ZincSimilar

Mango

0.15 mg1% DV

Orange

0.15 mg1% DV

Both Mango and Orange provide similar amounts of zinc (0.15 mg).

Lipids1 nutrients

Saturated FatMango higher

Mango

0.15 g1% DV

Orange

0.03 g

Mango provides slightly more saturated fat (0.15 g vs 0.03 g).

Nutrient

MangoNormalized to 300 kcal (500 g)

OrangeNormalized to 300 kcal (638 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Mango

300 kcal15% DV

Orange

300 kcal15% DV

Both Mango and Orange provide similar amounts of calories (energy) (300 kcal).

ProteinOrange higher

Mango

4.1 g8% DV

Orange

6.0 g12% DV

Orange provides 6.0 g vs 4.1 g in Mango (+1.9 g, +46%).

CarbohydratesSimilar

Mango

74.9 g27% DV

Orange

75.0 g27% DV

Both Mango and Orange provide similar amounts of carbohydrates (74.9 g).

Dietary FiberOrange higher

Mango

8.0 g29% DV

Orange

15.3 g55% DV

Orange provides 15.3 g vs 8.0 g in Mango (+7.3 g, +91%).

Total FatMango higher

Mango

1.9 g2% DV

Orange

0.77 g1% DV

Mango provides 1.9 g vs 0.77 g in Orange (+1.1 g, +148%).

Total SugarsMango higher

Mango

68.3 g137% DV

Orange

59.7 g119% DV

Mango provides 68.3 g vs 59.7 g in Orange (+8.6 g, +14%).

Vitamins12 nutrients

Vitamin COrange higher

Mango

182 mg202% DV

Orange

339 mg377% DV

Orange provides 339 mg vs 182 mg in Mango (+157 mg, +86%).

Vitamin A (RAE)Mango higher

Mango

270 µg30% DV

Orange

70 µg8% DV

Mango provides 270 µg vs 70 µg in Orange (+200 µg, +285%).

Vitamin DSimilar

Mango

0 µg

Orange

0 µg

Both Mango and Orange provide similar amounts of vitamin d (0 µg).

Vitamin EMango higher

Mango

4.5 mg30% DV

Orange

1.1 mg8% DV

Mango provides 4.5 mg vs 1.1 mg in Orange (+3.4 mg, +292%).

Vitamin KMango higher

Mango

21 µg18% DV

Orange

0 µg

Mango has higher vitamin k (21 µg vs 0 µg).

Folate (DFE)Mango higher

Mango

215 µg54% DV

Orange

191 µg48% DV

Mango provides 215 µg vs 191 µg in Orange (+24 µg, +12%).

Thiamin (Vitamin B1)Orange higher

Mango

0.14 mg12% DV

Orange

0.56 mg46% DV

Orange provides 0.56 mg vs 0.14 mg in Mango (+0.42 mg, +296%).

Riboflavin (Vitamin B2)Orange higher

Mango

0.19 mg15% DV

Orange

0.26 mg20% DV

Orange provides 0.26 mg vs 0.19 mg in Mango (+0.07 mg, +34%).

Niacin (Vitamin B3)Mango higher

Mango

3.3 mg21% DV

Orange

1.8 mg11% DV

Mango provides 3.3 mg vs 1.8 mg in Orange (+1.5 mg, +86%).

Pantothenic Acid (B5)Orange higher

Mango

0.99 mg20% DV

Orange

1.6 mg32% DV

Orange provides 1.6 mg vs 0.99 mg in Mango (+0.61 mg, +62%).

Vitamin B6Mango higher

Mango

0.60 mg35% DV

Orange

0.38 mg23% DV

Mango provides 0.60 mg vs 0.38 mg in Orange (+0.21 mg, +55%).

Vitamin B12Similar

Mango

0 µg

Orange

0 µg

Both Mango and Orange provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumMango higher

Mango

5.0 mg

Orange

0 mg

Mango has higher sodium (5.0 mg vs 0 mg).

PotassiumOrange higher

Mango

840 mg18% DV

Orange

1,155 mg25% DV

Orange provides 1,155 mg vs 840 mg in Mango (+315 mg, +37%).

CalciumOrange higher

Mango

55.0 mg4% DV

Orange

255 mg20% DV

Orange provides 255 mg vs 55.0 mg in Mango (+200 mg, +364%).

IronMango higher

Mango

0.80 mg4% DV

Orange

0.64 mg4% DV

Mango provides 0.80 mg vs 0.64 mg in Orange (+0.16 mg, +25%).

MagnesiumOrange higher

Mango

50.0 mg12% DV

Orange

63.8 mg15% DV

Orange provides 63.8 mg vs 50.0 mg in Mango (+13.8 mg, +28%).

PhosphorusOrange higher

Mango

70.0 mg6% DV

Orange

89.3 mg7% DV

Orange provides 89.3 mg vs 70.0 mg in Mango (+19.3 mg, +28%).

ZincSimilar

Mango

0.45 mg4% DV

Orange

0.45 mg4% DV

Both Mango and Orange provide similar amounts of zinc (0.45 mg).

Lipids1 nutrients

Saturated FatMango higher

Mango

0.45 g2% DV

Orange

0.10 g

Mango provides 0.45 g vs 0.10 g in Orange (+0.35 g, +370%).

Mango vs Orange

Mango

Orange

Nutritional Takeaways

Comparison Summary