Mangos (Raw)vsWatermelon (Raw)
Mangos (Raw) has 60 calories and 0.82g protein per 100g. Watermelon (Raw) has 30 calories and 0.61g protein per 100g Mangos (Raw) has more protein, Watermelon (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Mangos (Raw) vs Watermelon (Raw)
Go with Watermelon (Raw) at just 30 kcal per 100g — 50% fewer calories.
Mangos (Raw) will keep you satisfied longer with 1.6g fiber — fat and protein slow digestion while fiber adds bulk.
Mangos (Raw) is the heart-friendlier option with more fiber, more potassium.
Mangos (Raw) delivers 36.4mg of vitamin C per 100g — great for immune function and skin health.
Watermelon (Raw) has only 7.5g carbs per 100g — the clear choice for low-carb diets.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Mangos | Watermelon | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 60kcal3% | 30kcal2% | +30kcal |
| Protein | 0.82g2% | 0.61g1% | +0.21g |
| Total Fat | 0.38g0% | 0.15g0% | +0.23g |
| Saturated Fat | <0.1g0% | <0.1g0% | +<0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 15g5% | 7.5g3% | +7.5g |
| Dietary Fiber | 1.6g6% | 0.40g1% | +1.2g |
| Sugars | 14g | 6.2g | +7.5g |
| ✨Vitamins | |||
| Vitamin A | 54mcg6% | 28mcg3% | +26mcg |
| Vitamin C | 36mg40% | 8.1mg9% | +28mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.90mg6% | <0.1mg0% | +0.85mg |
| Vitamin K | 4.2mcg4% | 0.10mcg0% | +4.1mcg |
| Vitamin B6 | 0.12mg7% | <0.1mg3% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 43mcg11% | 3.0mcg1% | +40mcg |
| Thiamin (B1) | <0.1mg2% | <0.1mg3% | <0.1mg |
| Riboflavin (B2) | <0.1mg3% | <0.1mg2% | +<0.1mg |
| Niacin (B3) | 0.67mg4% | 0.18mg1% | +0.49mg |
| 🔶Minerals | |||
| Sodium | 1.0mg0% | 1.0mg0% | — |
| Calcium | 11mg1% | 7.0mg1% | +4.0mg |
| Iron | 0.16mg1% | 0.24mg1% | <0.1mg |
| Potassium | 168mg4% | 112mg2% | +56mg |
| Phosphorus | 14mg1% | 11mg1% | +3.0mg |
| Magnesium | 10mg2% | 10mg2% | — |
| Zinc | <0.1mg1% | 0.10mg1% | <0.1mg |
| Copper | 0.11mg12% | <0.1mg5% | +<0.1mg |
| Manganese | <0.1mg3% | <0.1mg2% | +<0.1mg |
| Selenium | 0.60mcg1% | 0.40mcg1% | +0.20mcg |
🔬Nutritional Analysis
Calories: Watermelon (Raw) is significantly lower in calories at just 30 kcal per 100g compared to 60 kcal for Mangos (Raw) — that's 100% fewer calories, making Watermelon (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Mangos (Raw) providing 0.82g and Watermelon (Raw) providing 0.61g per 100g.
Fat: Watermelon (Raw) is the leaner option with 0.15g 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 0.1mcg), Vitamin E (Mangos (Raw): 0.9mg vs 0.05mg), Folate (Mangos (Raw): 43mcg vs 3mcg).
Key Minerals: Notable mineral differences include Copper (Mangos (Raw): 0.111mg vs 0.042mg), Manganese (Mangos (Raw): 0.063mg vs 0.038mg), Calcium (Mangos (Raw): 11mg vs 7mg).
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 Watermelon (Raw)?
- Mangos (Raw) has more protein with 0.82g per 100g compared to 0.61g for Watermelon (Raw).
- Which is lower in calories, Mangos (Raw) or Watermelon (Raw)?
- Watermelon (Raw) is lower in calories with 30 kcal per 100g versus 60 kcal.
- Is Mangos (Raw) or Watermelon (Raw) healthier?
- It depends on your goals. Mangos (Raw) has 60 calories and 0.82g protein per 100g, while Watermelon (Raw) has 30 calories and 0.61g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Mangos (Raw) or Watermelon (Raw)?
- Watermelon (Raw) is leaner with 0.15g of fat per 100g compared to 0.38g.
- Which has more fiber, Mangos (Raw) or Watermelon (Raw)?
- Mangos (Raw) has more fiber with 1.6g per 100g compared to 0.4g.