Cherry vs Mango: Nutrition & Calories Compare


Cherries vs Mango
Nutrition Facts
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Cherries vs Mango 100g Compare
per 100g | Cherry | Mango |
---|---|---|
Calories | 63 | 78 |
Carbohydrates | 16.1 g | 17.4 g |
Fat | 0.2 g | 0.68 g |
Dietary fiber | 2.1 g | 1.29 g |
Protein | 1.06 g | 0.69 g |
Calcium | 13 mg | 10.02 mg |
Magnessium | 11 mg | 10.57 mg |
Phosphorus | 21 mg | 0.563 mg |
Potassium | 222 mg | 204.4 mg |
Zink | 0.07 mg | 0.563 mg |
Vitaminium A | 640 µg | 1082 µg |
Vitaminium B1 (Thiamine) | 0.027 mg | 0.028 mg |
Vitaminium B2 (riboflavin) | 0.033 mg | 0.038 mg |
Vitaminium B3 (Niacin) | 0.154 mg | 0.669 mg |
Vitaminium B6 | 0.049 mg | 0.108 mg |
Vitaminium B9 (Folic acid) | 4 mg | 0.043 mg |
Vitaminium C | 21 mg | 168.1 mg |
Discovering the Nutritional Gems: Cherry and Mango
When it comes to fruits, cherries and mangos are among the favorites for their juicy, sweet flavors and vibrant colors. But there's more to these fruits than meets the eye. Both are packed with nutrients, offering a variety of health benefits. Whether you're a fitness enthusiast, someone looking to maintain a healthy diet, or simply curious about these fruits, understanding the nutritional differences between cherries and mangos can be quite enlightening.
The Nutritional Breakdown: What's Inside?
At first glance, cherries and mangos might seem quite similar in terms of calories and carbs. Cherries have approximately 63 calories per 100 grams, while mangos are slightly higher at 70 calories. When it comes to carbohydrates, they are almost neck and neck, with cherries containing 16.1 grams and mangos 17 grams.
However, the differences become more apparent with a closer look at their nutritional content. For instance, cherries have a higher fiber content at 2.1 grams, compared to mangos at 1.8 grams. This makes cherries a slightly better option for those looking to increase their dietary fiber intake. On the protein front, cherries again take the lead with 1.06 grams of protein, whereas mangos provide only 0.5 grams.
Minerals and Vitamins: A Closer Look
Both fruits are rich in vitamins and minerals, but they excel in different areas. Cherries have a higher iron content (0.36 mg) compared to mangos (0.13 mg), making them a better choice for supporting healthy blood circulation. On the other hand, mangos shine in the vitamin department, especially with vitamin C (27.7 mg) and vitamin A (765 IU), surpassing cherries in both (21 mg of vitamin C and 640 IU of vitamin A).
Mangos also have a higher content of certain B vitamins, such as vitamin B3 (0.584 mg) and vitamin B6 (0.134 mg), which are essential for energy production and brain health, respectively. Meanwhile, cherries offer a better glycemic index (GI) at 25, compared to mangos at 50, making cherries a more favorable option for those monitoring their blood sugar levels.
Health Benefits: Beyond the Numbers
The nutritional components of cherries and mangos translate into various health benefits. The antioxidants found in cherries, such as anthocyanins, have been linked to reduced inflammation and a lower risk of chronic diseases. Their low GI also makes them a suitable snack for diabetics.
Mangos, with their high vitamin A content, support eye health, while their vitamin C boosts the immune system. The dietary fiber in both fruits promotes digestive health, but the slightly higher fiber content in cherries might give them an edge in this department.
Conclusion: Which is the Better Choice?
Choosing between cherries and mangos ultimately depends on your individual health goals and nutritional needs. For those looking to enhance their iron intake and manage blood sugar levels, cherries might be the better option. However, if you're aiming to boost your intake of vitamins A and C, mangos could be the more suitable choice.
Regardless of your preference, incorporating a variety of fruits, including both cherries and mangos, into your diet can contribute to a balanced, healthy lifestyle. So, why not enjoy the best of both worlds?
Cherry 100g
63kcalCalories source
- 91% CARBS.
- 6% PROTEIN
- 3% FAT
Mango 100g
78kcalCalories source
- 89% CARBS
- 4% PROTEIN
- 8% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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