Mango vs Mangosteen: Nutrition & Calories Compare

A Delicious Duel: Mango and Mangosteen

When it comes to tropical fruits, mango and mangosteen are two names that often come up in conversations about delicious, exotic flavors. While mangoes are celebrated for their sweet, juicy taste and versatility, mangosteens are revered for their unique flavor and are often referred to as the "queen of fruits." But beyond their taste, how do these fruits compare in terms of nutrition? Let's delve into the world of mango and mangosteen to discover their nutritional benefits and see which fruit might best suit your dietary needs.

The Nutritional Profile of Mango

Mangoes are not only delectable but also packed with nutrients. A serving size of mango, which is roughly 100 grams, contains approximately 70 calories. It's a great source of dietary fiber, with 1.8 grams, helping to promote digestive health. Mangoes are low in fat, with just 0.27 grams, and have a moderate glycemic index (GI) of 50, making them a suitable option for those monitoring their blood sugar levels.

In terms of vitamins and minerals, mangoes shine. They are an excellent source of vitamin A, providing 765 IU, which is vital for eye health and immune function. Mangoes also offer a good dose of vitamin C (27.7 mg), important for skin health and immune function, as well as other essential nutrients like calcium, iron, magnesium, and potassium.

The Nutritional Profile of Mangosteen

Mangosteens, on the other hand, offer a slightly higher calorie count at 73 calories per 100 grams but still provide a comparable amount of dietary fiber (1.8 grams). They have a lower glycemic index of 25, which is beneficial for those looking to manage their blood sugar levels. Mangosteens contain slightly more fat (0.58 grams) but are still considered low-fat.

Where mangosteens really differ is in their vitamin and mineral content. They have a lower content of vitamin A and C compared to mangoes, but they excel in offering a higher amount of some minerals such as iron (0.3 mg), magnesium (13 mg), and zinc (0.21 mg). These minerals are essential for various bodily functions, including immune system support, bone health, and wound healing.

Comparing Mango and Mangosteen

When comparing the two, both fruits offer unique nutritional benefits. Mangoes are superior in terms of vitamin A and C content, making them excellent for boosting immunity and maintaining healthy skin. Mangosteens, with their lower GI and higher content of certain minerals, can be a better choice for those managing blood sugar levels and looking to increase their intake of iron, magnesium, and zinc.

Both fruits are gluten-free and contain no cholesterol, making them heart-healthy options. They also have similar amounts of carbohydrates, fiber, and protein, indicating that either can be a good choice for those looking to maintain a balanced diet.

Conclusion

In the end, choosing between mango and mangosteen comes down to personal preference and nutritional needs. Both fruits offer a wealth of health benefits and can contribute to a balanced, nutritious diet. Whether you're enjoying a ripe, juicy mango or savoring the exotic taste of mangosteen, you're sure to be nourishing your body with delicious, healthful choices.