Side-by-Side Comparison

Mango vs Watermelon

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

Watermelon

30Calories

0.6Protein

0.4Fiber

8.1Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-50%

Watermelon

Watermelon has fewer calories (energy) (30 kcal vs 60 kcal, 30 kcal less).

Higher Protein

+34%

Mango

Mango provides 0.82 g vs 0.61 g in Watermelon (+0.21 g, +34%).

Higher Dietary Fiber

+300%

Mango

Mango provides 1.6 g vs 0.40 g in Watermelon (+1.2 g, +300%).

Higher Vitamin C

+349%

Mango

Mango provides 36.4 mg vs 8.1 mg in Watermelon (+28.3 mg, +349%).

Comparing per 100 g standard edible portion.

Nutrient

Mango100 g edible portion

Watermelon100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Mango higher

Mango

60 kcal3% DV

Watermelon

30 kcal2% DV

Mango provides 60 kcal vs 30 kcal in Watermelon (+30 kcal, +100%).

ProteinMango higher

Mango

0.82 g2% DV

Watermelon

0.61 g1% DV

Mango provides 0.82 g vs 0.61 g in Watermelon (+0.21 g, +34%).

CarbohydratesMango higher

Mango

15.0 g5% DV

Watermelon

7.6 g3% DV

Mango provides 15.0 g vs 7.6 g in Watermelon (+7.4 g, +98%).

Dietary FiberMango higher

Mango

1.6 g6% DV

Watermelon

0.40 g1% DV

Mango provides 1.6 g vs 0.40 g in Watermelon (+1.2 g, +300%).

Total FatMango higher

Mango

0.38 g

Watermelon

0.15 g

Mango provides 0.38 g vs 0.15 g in Watermelon (+0.23 g, +153%).

Total SugarsMango higher

Mango

13.7 g27% DV

Watermelon

6.2 g12% DV

Mango provides 13.7 g vs 6.2 g in Watermelon (+7.5 g, +120%).

Vitamins12 nutrients

Vitamin CMango higher

Mango

36.4 mg40% DV

Watermelon

8.1 mg9% DV

Mango provides 36.4 mg vs 8.1 mg in Watermelon (+28.3 mg, +349%).

Vitamin A (RAE)Mango higher

Mango

54 µg6% DV

Watermelon

28 µg3% DV

Mango provides 54 µg vs 28 µg in Watermelon (+26 µg, +93%).

Vitamin DSimilar

Mango

0 µg

Watermelon

0 µg

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

Vitamin EMango higher

Mango

0.90 mg6% DV

Watermelon

0.05 mg

Mango provides 0.90 mg vs 0.05 mg in Watermelon (+0.85 mg, +1700%).

Vitamin KMango higher

Mango

4.2 µg4% DV

Watermelon

0.1 µg

Mango provides 4.2 µg vs 0.1 µg in Watermelon (+4.1 µg, +4100%).

Folate (DFE)Mango higher

Mango

43 µg11% DV

Watermelon

3.0 µg1% DV

Mango provides 43 µg vs 3.0 µg in Watermelon (+40 µg, +1333%).

Thiamin (Vitamin B1)Similar

Mango

0.03 mg2% DV

Watermelon

0.03 mg3% DV

Both Mango and Watermelon provide similar amounts of thiamin (vitamin b1) (0.03 mg).

Riboflavin (Vitamin B2)Similar

Mango

0.04 mg3% DV

Watermelon

0.02 mg2% DV

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

Niacin (Vitamin B3)Mango higher

Mango

0.67 mg4% DV

Watermelon

0.18 mg1% DV

Mango provides 0.67 mg vs 0.18 mg in Watermelon (+0.49 mg, +276%).

Pantothenic Acid (B5)Similar

Mango

0.20 mg4% DV

Watermelon

0.22 mg4% DV

Both Mango and Watermelon provide similar amounts of pantothenic acid (b5) (0.20 mg).

Vitamin B6Mango higher

Mango

0.12 mg7% DV

Watermelon

0.05 mg3% DV

Mango provides slightly more vitamin b6 (0.12 mg vs 0.05 mg).

Vitamin B12Similar

Mango

0 µg

Watermelon

0 µg

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

Minerals7 nutrients

SodiumSimilar

Mango

1.0 mg

Watermelon

1.0 mg

Both Mango and Watermelon provide similar amounts of sodium (1.0 mg).

PotassiumMango higher

Mango

168 mg4% DV

Watermelon

112 mg2% DV

Mango provides 168 mg vs 112 mg in Watermelon (+56.0 mg, +50%).

CalciumMango higher

Mango

11.0 mg1% DV

Watermelon

7.0 mg1% DV

Mango provides 11.0 mg vs 7.0 mg in Watermelon (+4.0 mg, +57%).

IronWatermelon higher

Mango

0.16 mg1% DV

Watermelon

0.24 mg1% DV

Watermelon provides 0.24 mg vs 0.16 mg in Mango (+0.08 mg, +50%).

MagnesiumSimilar

Mango

10.0 mg2% DV

Watermelon

10.0 mg2% DV

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

PhosphorusMango higher

Mango

14.0 mg1% DV

Watermelon

11.0 mg1% DV

Mango provides 14.0 mg vs 11.0 mg in Watermelon (+3.0 mg, +27%).

ZincSimilar

Mango

0.09 mg1% DV

Watermelon

0.10 mg1% DV

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

Lipids1 nutrients

Saturated FatMango higher

Mango

0.09 g

Watermelon

0.02 g

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

Nutrient

Mango336 g (1 whole fruit (336 g))

Watermelon152 g (1 cup diced (152 g))

Macronutrients6 nutrients

Calories (Energy)Mango higher

Mango

202 kcal10% DV

Watermelon

46 kcal2% DV

Mango provides 202 kcal vs 46 kcal in Watermelon (+156 kcal, +342%).

ProteinMango higher

Mango

2.8 g6% DV

Watermelon

0.93 g2% DV

Mango provides 2.8 g vs 0.93 g in Watermelon (+1.8 g, +197%).

CarbohydratesMango higher

Mango

50.3 g18% DV

Watermelon

11.5 g4% DV

Mango provides 50.3 g vs 11.5 g in Watermelon (+38.9 g, +339%).

Dietary FiberMango higher

Mango

5.4 g19% DV

Watermelon

0.61 g2% DV

Mango provides 5.4 g vs 0.61 g in Watermelon (+4.8 g, +784%).

Total FatMango higher

Mango

1.3 g2% DV

Watermelon

0.23 g

Mango provides 1.3 g vs 0.23 g in Watermelon (+1.0 g, +460%).

Total SugarsMango higher

Mango

45.9 g92% DV

Watermelon

9.4 g19% DV

Mango provides 45.9 g vs 9.4 g in Watermelon (+36.5 g, +387%).

Vitamins12 nutrients

Vitamin CMango higher

Mango

122 mg136% DV

Watermelon

12.3 mg14% DV

Mango provides 122 mg vs 12.3 mg in Watermelon (+110 mg, +893%).

Vitamin A (RAE)Mango higher

Mango

181 µg20% DV

Watermelon

43 µg5% DV

Mango provides 181 µg vs 43 µg in Watermelon (+139 µg, +326%).

Vitamin DSimilar

Mango

0 µg

Watermelon

0 µg

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

Vitamin EMango higher

Mango

3.0 mg20% DV

Watermelon

0.08 mg1% DV

Mango provides 3.0 mg vs 0.08 mg in Watermelon (+2.9 mg, +3879%).

Vitamin KMango higher

Mango

14 µg12% DV

Watermelon

0.2 µg

Mango provides 14 µg vs 0.2 µg in Watermelon (+14 µg, +9184%).

Folate (DFE)Mango higher

Mango

144 µg36% DV

Watermelon

4.6 µg1% DV

Mango provides 144 µg vs 4.6 µg in Watermelon (+140 µg, +3068%).

Thiamin (Vitamin B1)Similar

Mango

0.09 mg8% DV

Watermelon

0.05 mg4% DV

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

Riboflavin (Vitamin B2)Mango higher

Mango

0.13 mg10% DV

Watermelon

0.03 mg2% DV

Mango provides slightly more riboflavin (vitamin b2) (0.13 mg vs 0.03 mg).

Niacin (Vitamin B3)Mango higher

Mango

2.2 mg14% DV

Watermelon

0.27 mg2% DV

Mango provides 2.2 mg vs 0.27 mg in Watermelon (+2.0 mg, +731%).

Pantothenic Acid (B5)Mango higher

Mango

0.66 mg13% DV

Watermelon

0.34 mg7% DV

Mango provides 0.66 mg vs 0.34 mg in Watermelon (+0.33 mg, +97%).

Vitamin B6Mango higher

Mango

0.40 mg24% DV

Watermelon

0.07 mg4% DV

Mango provides 0.40 mg vs 0.07 mg in Watermelon (+0.33 mg, +485%).

Vitamin B12Similar

Mango

0 µg

Watermelon

0 µg

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

Minerals7 nutrients

SodiumMango higher

Mango

3.4 mg

Watermelon

1.5 mg

Mango provides 3.4 mg vs 1.5 mg in Watermelon (+1.8 mg, +121%).

PotassiumMango higher

Mango

564 mg12% DV

Watermelon

170 mg4% DV

Mango provides 564 mg vs 170 mg in Watermelon (+394 mg, +232%).

CalciumMango higher

Mango

37.0 mg3% DV

Watermelon

10.6 mg1% DV

Mango provides 37.0 mg vs 10.6 mg in Watermelon (+26.3 mg, +247%).

IronMango higher

Mango

0.54 mg3% DV

Watermelon

0.36 mg2% DV

Mango provides 0.54 mg vs 0.36 mg in Watermelon (+0.17 mg, +47%).

MagnesiumMango higher

Mango

33.6 mg8% DV

Watermelon

15.2 mg4% DV

Mango provides 33.6 mg vs 15.2 mg in Watermelon (+18.4 mg, +121%).

PhosphorusMango higher

Mango

47.0 mg4% DV

Watermelon

16.7 mg1% DV

Mango provides 47.0 mg vs 16.7 mg in Watermelon (+30.3 mg, +181%).

ZincMango higher

Mango

0.30 mg3% DV

Watermelon

0.15 mg1% DV

Mango provides 0.30 mg vs 0.15 mg in Watermelon (+0.15 mg, +99%).

Lipids1 nutrients

Saturated FatMango higher

Mango

0.30 g2% DV

Watermelon

0.02 g

Mango provides 0.30 g vs 0.02 g in Watermelon (+0.28 g, +1143%).

Nutrient

MangoAmount per 100 kcal (167 g)

WatermelonAmount per 100 kcal (333 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Mango

100 kcal5% DV

Watermelon

100 kcal5% DV

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

ProteinWatermelon higher

Mango

1.4 g3% DV

Watermelon

2.0 g4% DV

Watermelon provides 2.0 g vs 1.4 g in Mango (+0.66 g, +48%).

CarbohydratesSimilar

Mango

25.0 g9% DV

Watermelon

25.1 g9% DV

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

Dietary FiberMango higher

Mango

2.7 g10% DV

Watermelon

1.3 g5% DV

Mango provides 2.7 g vs 1.3 g in Watermelon (+1.3 g, +101%).

Total FatMango higher

Mango

0.63 g1% DV

Watermelon

0.50 g1% DV

Mango provides 0.63 g vs 0.50 g in Watermelon (+0.14 g, +27%).

Total SugarsMango higher

Mango

22.8 g46% DV

Watermelon

20.6 g41% DV

Mango provides 22.8 g vs 20.6 g in Watermelon (+2.2 g, +10%).

Vitamins12 nutrients

Vitamin CMango higher

Mango

60.8 mg68% DV

Watermelon

27.0 mg30% DV

Mango provides 60.8 mg vs 27.0 mg in Watermelon (+33.8 mg, +125%).

Vitamin A (RAE)Watermelon higher

Mango

90 µg10% DV

Watermelon

93 µg10% DV

Watermelon provides 93 µg vs 90 µg in Mango (+3.1 µg, +3%).

Vitamin DSimilar

Mango

0 µg

Watermelon

0 µg

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

Vitamin EMango higher

Mango

1.5 mg10% DV

Watermelon

0.17 mg1% DV

Mango provides 1.5 mg vs 0.17 mg in Watermelon (+1.3 mg, +803%).

Vitamin KMango higher

Mango

7.0 µg6% DV

Watermelon

0.3 µg

Mango provides 7.0 µg vs 0.3 µg in Watermelon (+6.7 µg, +2006%).

Folate (DFE)Mango higher

Mango

72 µg18% DV

Watermelon

10.0 µg2% DV

Mango provides 72 µg vs 10.0 µg in Watermelon (+62 µg, +619%).

Thiamin (Vitamin B1)Watermelon higher

Mango

0.05 mg4% DV

Watermelon

0.11 mg9% DV

Watermelon provides slightly more thiamin (vitamin b1) (0.11 mg vs 0.05 mg).

Riboflavin (Vitamin B2)Similar

Mango

0.06 mg5% DV

Watermelon

0.07 mg5% DV

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

Niacin (Vitamin B3)Mango higher

Mango

1.1 mg7% DV

Watermelon

0.59 mg4% DV

Mango provides 1.1 mg vs 0.59 mg in Watermelon (+0.52 mg, +88%).

Pantothenic Acid (B5)Watermelon higher

Mango

0.33 mg7% DV

Watermelon

0.74 mg15% DV

Watermelon provides 0.74 mg vs 0.33 mg in Mango (+0.41 mg, +124%).

Vitamin B6Similar

Mango

0.20 mg12% DV

Watermelon

0.15 mg9% DV

Both Mango and Watermelon provide similar amounts of vitamin b6 (0.20 mg).

Vitamin B12Similar

Mango

0 µg

Watermelon

0 µg

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

Minerals7 nutrients

SodiumWatermelon higher

Mango

1.7 mg

Watermelon

3.3 mg

Watermelon provides 3.3 mg vs 1.7 mg in Mango (+1.7 mg, +99%).

PotassiumWatermelon higher

Mango

281 mg6% DV

Watermelon

373 mg8% DV

Watermelon provides 373 mg vs 281 mg in Mango (+92.4 mg, +33%).

CalciumWatermelon higher

Mango

18.4 mg1% DV

Watermelon

23.3 mg2% DV

Watermelon provides 23.3 mg vs 18.4 mg in Mango (+4.9 mg, +27%).

IronWatermelon higher

Mango

0.27 mg1% DV

Watermelon

0.80 mg4% DV

Watermelon provides 0.80 mg vs 0.27 mg in Mango (+0.53 mg, +199%).

MagnesiumWatermelon higher

Mango

16.7 mg4% DV

Watermelon

33.3 mg8% DV

Watermelon provides 33.3 mg vs 16.7 mg in Mango (+16.6 mg, +99%).

PhosphorusWatermelon higher

Mango

23.4 mg2% DV

Watermelon

36.6 mg3% DV

Watermelon provides 36.6 mg vs 23.4 mg in Mango (+13.3 mg, +57%).

ZincWatermelon higher

Mango

0.15 mg1% DV

Watermelon

0.33 mg3% DV

Watermelon provides 0.33 mg vs 0.15 mg in Mango (+0.18 mg, +122%).

Lipids1 nutrients

Saturated FatMango higher

Mango

0.15 g1% DV

Watermelon

0.05 g

Mango provides slightly more saturated fat (0.15 g vs 0.05 g).

Nutrient

MangoNormalized to 300 kcal (500 g)

WatermelonNormalized to 300 kcal (1000 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Mango

300 kcal15% DV

Watermelon

300 kcal15% DV

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

ProteinWatermelon higher

Mango

4.1 g8% DV

Watermelon

6.1 g12% DV

Watermelon provides 6.1 g vs 4.1 g in Mango (+2.0 g, +49%).

CarbohydratesSimilar

Mango

74.9 g27% DV

Watermelon

75.5 g27% DV

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

Dietary FiberMango higher

Mango

8.0 g29% DV

Watermelon

4.0 g14% DV

Mango provides 8.0 g vs 4.0 g in Watermelon (+4.0 g, +100%).

Total FatMango higher

Mango

1.9 g2% DV

Watermelon

1.5 g2% DV

Mango provides 1.9 g vs 1.5 g in Watermelon (+0.40 g, +27%).

Total SugarsMango higher

Mango

68.3 g137% DV

Watermelon

62.0 g124% DV

Mango provides 68.3 g vs 62.0 g in Watermelon (+6.3 g, +10%).

Vitamins12 nutrients

Vitamin CMango higher

Mango

182 mg202% DV

Watermelon

81.0 mg90% DV

Mango provides 182 mg vs 81.0 mg in Watermelon (+101 mg, +125%).

Vitamin A (RAE)Watermelon higher

Mango

270 µg30% DV

Watermelon

280 µg31% DV

Watermelon provides 280 µg vs 270 µg in Mango (+10 µg, +4%).

Vitamin DSimilar

Mango

0 µg

Watermelon

0 µg

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

Vitamin EMango higher

Mango

4.5 mg30% DV

Watermelon

0.50 mg3% DV

Mango provides 4.5 mg vs 0.50 mg in Watermelon (+4.0 mg, +800%).

Vitamin KMango higher

Mango

21 µg18% DV

Watermelon

1.0 µg1% DV

Mango provides 21 µg vs 1.0 µg in Watermelon (+20 µg, +2000%).

Folate (DFE)Mango higher

Mango

215 µg54% DV

Watermelon

30 µg8% DV

Mango provides 215 µg vs 30 µg in Watermelon (+185 µg, +617%).

Thiamin (Vitamin B1)Watermelon higher

Mango

0.14 mg12% DV

Watermelon

0.33 mg28% DV

Watermelon provides 0.33 mg vs 0.14 mg in Mango (+0.19 mg, +136%).

Riboflavin (Vitamin B2)Similar

Mango

0.19 mg15% DV

Watermelon

0.21 mg16% DV

Both Mango and Watermelon provide similar amounts of riboflavin (vitamin b2) (0.19 mg).

Niacin (Vitamin B3)Mango higher

Mango

3.3 mg21% DV

Watermelon

1.8 mg11% DV

Mango provides 3.3 mg vs 1.8 mg in Watermelon (+1.6 mg, +88%).

Pantothenic Acid (B5)Watermelon higher

Mango

0.99 mg20% DV

Watermelon

2.2 mg44% DV

Watermelon provides 2.2 mg vs 0.99 mg in Mango (+1.2 mg, +124%).

Vitamin B6Mango higher

Mango

0.60 mg35% DV

Watermelon

0.45 mg26% DV

Mango provides 0.60 mg vs 0.45 mg in Watermelon (+0.15 mg, +32%).

Vitamin B12Similar

Mango

0 µg

Watermelon

0 µg

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

Minerals7 nutrients

SodiumWatermelon higher

Mango

5.0 mg

Watermelon

10.0 mg

Watermelon provides 10.0 mg vs 5.0 mg in Mango (+5.0 mg, +100%).

PotassiumWatermelon higher

Mango

840 mg18% DV

Watermelon

1,120 mg24% DV

Watermelon provides 1,120 mg vs 840 mg in Mango (+280 mg, +33%).

CalciumWatermelon higher

Mango

55.0 mg4% DV

Watermelon

70.0 mg5% DV

Watermelon provides 70.0 mg vs 55.0 mg in Mango (+15.0 mg, +27%).

IronWatermelon higher

Mango

0.80 mg4% DV

Watermelon

2.4 mg13% DV

Watermelon provides 2.4 mg vs 0.80 mg in Mango (+1.6 mg, +200%).

MagnesiumWatermelon higher

Mango

50.0 mg12% DV

Watermelon

100 mg24% DV

Watermelon provides 100 mg vs 50.0 mg in Mango (+50.0 mg, +100%).

PhosphorusWatermelon higher

Mango

70.0 mg6% DV

Watermelon

110 mg9% DV

Watermelon provides 110 mg vs 70.0 mg in Mango (+40.0 mg, +57%).

ZincWatermelon higher

Mango

0.45 mg4% DV

Watermelon

1.0 mg9% DV

Watermelon provides 1.0 mg vs 0.45 mg in Mango (+0.55 mg, +122%).

Lipids1 nutrients

Saturated FatMango higher

Mango

0.45 g2% DV

Watermelon

0.16 g1% DV

Mango provides 0.45 g vs 0.16 g in Watermelon (+0.29 g, +181%).

Mango vs Watermelon

Mango

Watermelon

Nutritional Takeaways

Comparison Summary