Mangos (Raw)vsOranges (Raw)
Mangos (Raw) has 60 calories and 0.82g protein per 100g. Oranges (Raw) has 47 calories and 0.94g protein per 100g Oranges (Raw) has more protein, Oranges (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Mangos (Raw) vs Oranges (Raw)
Go with Oranges (Raw) at just 47 kcal per 100g — 22% fewer calories.
Oranges (Raw) delivers 53.2mg of vitamin C per 100g — great for immune function and skin health.
Oranges (Raw) edges ahead overall with less sugar, more vitamin C — the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Mangos | Oranges All Commercial Varieties | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 60kcal3% | 47kcal2% | +13kcal |
| Protein | 0.82g2% | 0.94g2% | <0.1g |
| Total Fat | 0.38g0% | 0.12g0% | +0.26g |
| Saturated Fat | <0.1g0% | <0.1g0% | +<0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 15g5% | 12g4% | +3.2g |
| Dietary Fiber | 1.6g6% | 2.4g9% | <0.1g |
| Sugars | 14g | 9.3g | +4.3g |
| ✨Vitamins | |||
| Vitamin A | 54mcg6% | 11mcg1% | +43mcg |
| Vitamin C | 36mg40% | 53mg59% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.90mg6% | 0.18mg1% | +0.72mg |
| Vitamin K | 4.2mcg4% | 0mcg0% | +4.2mcg |
| Vitamin B6 | 0.12mg7% | <0.1mg4% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 43mcg11% | 30mcg8% | +13mcg |
| Thiamin (B1) | <0.1mg2% | <0.1mg7% | <0.1mg |
| Riboflavin (B2) | <0.1mg3% | <0.1mg3% | <0.1mg |
| Niacin (B3) | 0.67mg4% | 0.28mg2% | +0.39mg |
| 🔶Minerals | |||
| Sodium | 1.0mg0% | 0mg0% | +1.0mg |
| Calcium | 11mg1% | 40mg3% | <0.1mg |
| Iron | 0.16mg1% | 0.10mg1% | +<0.1mg |
| Potassium | 168mg4% | 181mg4% | <0.1mg |
| Phosphorus | 14mg1% | 14mg1% | — |
| Magnesium | 10mg2% | 10mg2% | — |
| Zinc | <0.1mg1% | <0.1mg1% | +<0.1mg |
| Copper | 0.11mg12% | <0.1mg5% | +<0.1mg |
| Manganese | <0.1mg3% | <0.1mg1% | +<0.1mg |
| Selenium | 0.60mcg1% | 0.50mcg1% | +<0.1mcg |
🔬Nutritional Analysis
Calories: Oranges (Raw) is moderately lower in calories than Mangos (Raw), containing 47 kcal compared to 60 kcal per 100g (28% fewer calories).
Protein: Both are similar in protein content, with Mangos (Raw) providing 0.82g and Oranges (Raw) providing 0.94g per 100g.
Fat: Oranges (Raw) is the leaner option with 0.12g of total fat per 100g compared to 0.38g.
Key Vitamins: The most notable vitamin differences are in Vitamin K (Mangos (Raw): 4.2mcg vs 0mcg), Vitamin A (Mangos (Raw): 54mcg vs 11mcg), Vitamin E (Mangos (Raw): 0.9mg vs 0.18mg).
Key Minerals: Notable mineral differences include Sodium (Mangos (Raw): 1mg vs 0mg), Calcium (Oranges (Raw): 40mg vs 11mg), Manganese (Mangos (Raw): 0.063mg vs 0.025mg).
Diet Suitability: Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Mangos (Raw) or Oranges (Raw)?
- Oranges (Raw) has more protein with 0.94g per 100g compared to 0.82g for Mangos (Raw).
- Which is lower in calories, Mangos (Raw) or Oranges (Raw)?
- Oranges (Raw) is lower in calories with 47 kcal per 100g versus 60 kcal.
- Is Mangos (Raw) or Oranges (Raw) healthier?
- It depends on your goals. Mangos (Raw) has 60 calories and 0.82g protein per 100g, while Oranges (Raw) has 47 calories and 0.94g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Mangos (Raw) or Oranges (Raw)?
- Oranges (Raw) is leaner with 0.12g of fat per 100g compared to 0.38g.
- Which has more fiber, Mangos (Raw) or Oranges (Raw)?
- Oranges (Raw) has more fiber with 2.4g per 100g compared to 1.6g.