Grapes vs Mango: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Mango is generally healthier
Mango comes out ahead in this comparison, winning in 4 out of 5 key nutritional categories. It has fewer calories (60 vs 67), more protein (0.8g vs 0.7g), more fiber (1.6g vs 0.9g), less sugar (13g vs 16g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Mango
60 kcal
More Protein
Mango
0.8g
More Fiber
Mango
1.6g
Less Sugar
Mango
13g
Visual Comparison
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Grapes
Mango
Diet Compatibility
Grapes
Mango
When to Choose Grapes
- ✓Lower sodium (3mg vs 11mg)
Common Uses
When to Choose Mango
- ✓Lower in calories (60 vs 67)
- ✓Higher in protein (0.8g vs 0.7g)
- ✓More fiber (1.6g vs 0.9g)
- ✓Lower in carbs (15g vs 17g)
- ✓Less sugar (13g vs 16g)
Common Uses
Grapes vs Mango: Nutritional Analysis
Grapes is more calorie-dense at 67 calories per 100g compared to 60 for Mango, a difference of 7 calories. On the protein front, Mango delivers more with 0.8g per 100g versus 0.7g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Grapes and Mango tell different nutritional stories. Grapes provides 17g of carbohydrates, 0.6g of fat, and 0.9g of fiber per 100g, while Mango contains 15g carbs, 0.4g fat, and 1.6g fiber. The higher fiber content in Mango supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Grapes contains 16g while Mango has 13g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Mango is the lower-calorie choice at 60 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Mango provides more protein (0.8g/100g), supporting muscle repair and growth.
- For sustained energy: Mango offers more fiber (1.6g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Grapes or Mango?
Grapes has more calories with 67 kcal per 100g, compared to Mango with 60 kcal. That's a difference of 7 calories per 100g serving.
Is Grapes healthier than Mango?
Based on our nutritional analysis, Mango is generally the healthier choice, winning in 4 out of 5 key nutritional categories. Mango has 60 calories, 0.8g protein, and 1.6g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Grapes and Mango?
Mango has more protein with 0.8g per 100g, compared to Grapes with 0.7g. Mango provides 0.1g more protein per 100g serving.
Which is better for weight loss, Grapes or Mango?
For weight loss, Mango is the better choice with only 60 calories per 100g compared to 67 calories in Grapes. Mango also offers 1.6g of fiber per 100g, which helps you feel fuller longer.
Does Grapes or Mango have fewer carbs?
Mango has fewer carbs with 15g per 100g, compared to Grapes with 17g. If you're following a low-carb diet, Mango is the better option with 2.0g fewer carbohydrates.
Related Comparisons
About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.