Mango vs Mandarin (Tangerine): Calories & Nutrition Showdown


Mango vs Mandarin
Nutrition Facts
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Mango vs Mandarin 100g Compare
per 100g | Mango | Mandarin (Tangerine) |
---|---|---|
Calories | 78 | 53 |
Carbohydrates | 17.4 g | 13.34 g |
Fat | 0.68 g | 0.31 g |
Saturated fat | 0.09 g | 0.05 g |
Dietary fiber | 1.29 g | 1.8 g |
Protein | 0.69 g | 0.81 g |
Water | 80.79 g | 85.17 g |
Calcium | 10.02 mg | 37 mg |
Magnessium | 10.57 mg | 12 mg |
Potassium | 204.4 mg | 166 mg |
Vitaminium A | 1082 µg | 681 µg |
Vitaminium B1 (Thiamine) | 0.028 mg | 0.058 mg |
Vitaminium B2 (riboflavin) | 0.038 mg | 0.036 mg |
Vitaminium B3 (Niacin) | 0.669 mg | 0.376 mg |
Vitaminium B5 | 0.16 mg | 0.216 mg |
Vitaminium B6 | 0.108 mg | 0.078 mg |
Vitaminium B9 (Folic acid) | 0.043 mg | 0.016 mg |
Vitaminium C | 168.1 mg | 26.7 mg |
Vitaminium E | 0.9 mg | 0.2 mg |
Beta karoten | 17 mg | 101 mg |
Discovering the Nutritional Gems: Mango and Mandarin (Tangerine)
When it comes to fruits, mangoes and mandarins (tangerines) are among the most beloved and flavorful options available. Each brings a unique taste and nutritional profile to the table, making them favorites for snacking, cooking, and juicing. But beyond their delicious flavors, how do these fruits compare in terms of health benefits? Let's dive into the world of mangoes and mandarins to uncover their nutritional secrets.
A Closer Look at Mangoes
Mangoes, often referred to as the "king of fruits," are not only known for their rich, sweet flavor but also for their impressive nutritional profile. With **70 calories** per serving, mangoes are a great source of vitamins and minerals. They boast a high vitamin A content (**765 IU**), which is essential for immune function and eye health. Mangoes also provide a good amount of vitamin C (**27.7 mg**) and vitamin E (**1.12 mg**), both powerful antioxidants that help protect the body against free radical damage. Additionally, with **17 grams of carbohydrates** and **1.8 grams of fiber**, mangoes can be a satisfying and healthy snack.
The Sweet Appeal of Mandarins (Tangerines)
Mandarins, or tangerines, are smaller citrus fruits known for their easy-to-peel skin and sweet, juicy segments. They are slightly lower in calories than mangoes, with **53 calories** per serving, making them an excellent option for those watching their calorie intake. Mandarins are also packed with vitamins, offering **681 IU of vitamin A** and **26.7 mg of vitamin C**. Their mineral content is noteworthy as well, with higher levels of calcium (**37 mg**), magnesium (**12 mg**), and potassium (**166 mg**) compared to mangoes. Plus, their **1.8 grams of fiber** match that of mangoes, contributing to digestive health.
Nutritional Comparison: Fiber, Fats, and Sugars
Both fruits are low in fat, with mangoes containing **0.27 grams** and mandarins slightly higher at **0.31 grams**. When it comes to sugar content, mandarins have **10.58 grams**, which is naturally occurring and accompanied by fiber to help moderate blood sugar levels. The dietary fiber content in both fruits is identical, standing at **1.8 grams**, which is beneficial for maintaining a healthy digestive system.
Vitamins and Minerals Showdown
Both mangoes and mandarins are excellent sources of vitamins and minerals, but they shine in different areas. Mangoes have a significantly higher content of vitamin E and beta-carotene, which are crucial for maintaining healthy skin and vision. On the other hand, mandarins offer more vitamin B1, B5, and a slightly higher amount of vitamin C, essential for energy production, skin health, and immune support. In terms of minerals, mandarins lead with higher levels of calcium, magnesium, and potassium, which are vital for bone health, muscle function, and heart health.
Which One Should You Choose?
Choosing between mangoes and mandarins depends on your personal taste preferences and nutritional needs. If you're looking for a fruit that's rich in beta-carotene and vitamins E and A, mangoes are a fantastic choice. However, if you prefer a lower-calorie option with a sweet, citrusy flavor and a boost of calcium and magnesium, mandarins are the way to go. Ultimately, both fruits offer unique health benefits and can be a delicious part of a balanced diet.
In conclusion, whether you reach for a mango or a mandarin, you're choosing a fruit that's not only tasty but also packed with vitamins, minerals, and antioxidants. By incorporating a variety of fruits into your diet, you can enjoy their distinct flavors while reaping the nutritional benefits they offer.
Mango 100g
78kcalCalories source
- 89% CARBS.
- 4% PROTEIN
- 8% FAT
Mandarin (Tangerine) 100g
53kcalCalories source
- 90% CARBS
- 5% PROTEIN
- 5% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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