Mango vs Orange: 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?
Orange is generally healthier
Orange comes out ahead in this comparison, winning in 4 out of 5 key nutritional categories. It has fewer calories (47 vs 60), more fiber (2.4g vs 1.6g), less sugar (9g vs 13g), less sodium (0mg vs 11mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Orange
47 kcal
More Protein
Mango
0.8g
More Fiber
Orange
2.4g
Less Sugar
Orange
9g
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:
Mango
Orange
Diet Compatibility
Mango
Orange
When to Choose Mango
- ✓Higher in protein (0.8g vs 0.7g)
Common Uses
When to Choose Orange
- ✓Lower in calories (47 vs 60)
- ✓More fiber (2.4g vs 1.6g)
- ✓Lower in carbs (12g vs 15g)
- ✓Less sugar (9g vs 13g)
- ✓Lower sodium (0mg vs 11mg)
Common Uses
Mango vs Orange: Nutritional Analysis
Mango is more calorie-dense at 60 calories per 100g compared to 47 for Orange, a difference of 13 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 Mango and Orange tell different nutritional stories. Mango provides 15g of carbohydrates, 0.4g of fat, and 1.6g of fiber per 100g, while Orange contains 12g carbs, 0.3g fat, and 2.4g fiber. The higher fiber content in Orange supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Mango contains 13g while Orange has 9g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Orange is the lower-calorie choice at 47 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: Orange offers more fiber (2.4g/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, Mango or Orange?
Mango has more calories with 60 kcal per 100g, compared to Orange with 47 kcal. That's a difference of 13 calories per 100g serving.
Is Mango healthier than Orange?
Based on our nutritional analysis, Orange is generally the healthier choice, winning in 4 out of 5 key nutritional categories. Orange has 47 calories, 0.7g protein, and 2.4g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Mango and Orange?
Mango has more protein with 0.8g per 100g, compared to Orange with 0.7g. Mango provides 0.1g more protein per 100g serving.
Which is better for weight loss, Mango or Orange?
For weight loss, Orange is the better choice with only 47 calories per 100g compared to 60 calories in Mango. Orange also offers 2.4g of fiber per 100g, which helps you feel fuller longer.
Does Mango or Orange have fewer carbs?
Orange has fewer carbs with 12g per 100g, compared to Mango with 15g. If you're following a low-carb diet, Orange is the better option with 3.0g fewer carbohydrates.
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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.