Grapes vs. Mango Juice
Nutrition comparison of Grapes and Mango Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
mango juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and mango juice:
- Grape has more thiamin, riboflavin and Vitamin B6.
- Grape has signficantly more potassium than mango juice.
- Mango juice has more beta-carotene than grape, however, grape contains more lutein + zeaxanthin than mango juice.
- Mango juice is a great source of Vitamin C.
USDA sources for nutritional information: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Mango Juice (Mango nectar, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mango juice and grapes contain similar amounts of calories - mango juice has 51 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is similar to mango juice for protein, carbs and fat. Grapes has a macronutrient ratio of 4:95:2 and for mango juice, 1:98:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Mango Juice | |
|---|---|---|
| Protein | 4% | 1% |
| Carbohydrates | 95% | 98% |
| Fat | 2% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Mango juice and grapes contain similar amounts of carbs - mango juice has 13.1g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Grape has 200% more dietary fiber than mango juice - mango juice has 0.3g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Mango juice and grapes contain similar amounts of sugar - mango juice has 12.5g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Mango juice and grapes contain similar amounts of protein - mango juice has 0.11g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both mango juice and grapes are low in saturated fat - mango juice has 0.01g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Mango juice is a great source of Vitamin C and it has 375% more Vitamin C than grape - mango juice has 15.2mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Mango juice has 10 times more Vitamin A than grape - mango juice has 35ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Mango juice and grapes contain similar amounts of Vitamin E - mango juice has 0.21mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Mango juice and grapes contain similar amounts of Vitamin K - mango juice has 0.8ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Grape has more thiamin, riboflavin and Vitamin B6. Both grapes and mango juice contain significant amounts of niacin, pantothenic acid and folate.
| Grapes | Mango Juice | |
|---|---|---|
| Thiamin | 0.069 MG | 0.003 MG |
| Riboflavin | 0.07 MG | 0.003 MG |
| Niacin | 0.188 MG | 0.08 MG |
| Pantothenic acid | 0.05 MG | 0.07 MG |
| Vitamin B6 | 0.086 MG | 0.015 MG |
| Folate | 2 UG | 7 UG |
Minerals
calcium
Mango juice and grapes contain similar amounts of calcium - mango juice has 17mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Mango juice and grapes contain similar amounts of iron - mango juice has 0.36mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Grape has signficantly more potassium than mango juice - mango juice has 24mg of potassium per 100 grams and grape has 191mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, mango juice has more beta-carotene than grape per 100 grams, however, grape contains more lutein + zeaxanthin than mango juice per 100 grams.
| Grapes | Mango Juice | |
|---|---|---|
| beta-carotene | 39 UG | 402 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 72 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both grapes and mango juice contain significant amounts of alpha linoleic acid (ALA).
| Grapes | Mango Juice | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.008 G |
| Total | 0.011 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both grapes and mango juice contain small amounts of linoleic acid.
| Grapes | Mango Juice | |
|---|---|---|
| linoleic acid | 0.037 G | 0.003 G |
| Total | 0.037 G | 0.003 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Mango Juice (Mango nectar, canned) .
Grapes g
()
|
Daily Values (%) |
Mango Juice g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does mango juice or grapes contain more calories in 100 grams?Mango juice and grapes contain similar amounts of calories - mango juice has 51 calories in 100g and grape has 69 calories.
Does mango juice or grapes have more carbohydrates?
By weight, mango juice and grapes contain similar amounts of carbs - mango juice has 13.1g of carbs for 100g and grape has 18.1g of carbohydrates.