Mango vs Other Fruits: Nutritional Comparison

Mango is often called the "superfruit" of the tropics — but how does it actually compare to other popular fruits in terms of nutrition? We compiled data from USDA, FAO, and nutritional databases to give you a comprehensive, data-driven comparison. The results may surprise you.

*Last Updated: March 2026*

Macronutrient Comparison (per 100g, raw)

Key takeaway: Mango sits in the middle of the calorie range — more than watermelon and strawberry, but less than banana and grapes. Its sugar content (13.7g) is moderate compared to grapes (15.5g) and only slightly above banana (12.2g).

Vitamin Comparison (per 100g, % Daily Value)

Where mango excels: Mango is uniquely strong in Vitamin A (21% DV) — a nutrient most fruits lack. It also provides excellent Vitamin C (60% DV), meaningful folate (11% DV), and moderate amounts of Vitamins B6, E, and K. This breadth makes mango one of the most nutritionally complete fruits.

Mineral Comparison (per 100g)

Mango's mineral profile is moderate — potassium is decent but banana dominates this category. Mango's copper content is relatively high among fruits, supporting immune function and iron absorption.

Antioxidant Comparison

This is where mango truly shines:

*ORAC = Oxygen Radical Absorbance Capacity per 100g

Mangiferin — Mango's Secret Weapon: Mangiferin is a polyphenol found almost exclusively in mango fruit and Mangifera indica bark. Research has shown it has:

• Potent antioxidant activity (stronger than Vitamin C in some studies)
• Anti-inflammatory properties
• Potential anti-diabetic effects
• Neuroprotective properties

No other common fruit contains mangiferin in significant quantities. This gives mango a unique nutritional edge.

Mango vs Specific Fruits: Head-to-Head

Mango vs Banana

Verdict: Mango is nutritionally superior (more vitamins, fewer calories), but banana wins on potassium and convenience.

Mango vs Apple

Verdict: Mango crushes apple on vitamins. Apple edges mango on fiber and year-round availability.

Mango vs Papaya

Verdict: Papaya edges mango on Vitamin C and digestive benefits, but mango offers far more flavor diversity and enjoyment.

The Glycemic Index Question

A common concern for health-conscious consumers:

Mango's GI of 51 is classified as low-to-medium, and its glycemic load (GL 8) is low — meaning a normal serving doesn't cause significant blood sugar spikes. For more on mango and blood sugar, see our [mango and diabetes guide](/blog/mango-and-diabetes/).

The Bottom Line: Is Mango the Best Fruit Nutritionally?

No single fruit is "the best" — each has unique strengths. But mango is among the most nutritionally complete:

• **Best for Vitamin A among tropical fruits** (tied with papaya)
• **Unique antioxidant (mangiferin)** found in no other common fruit
• **Excellent Vitamin C** (60% DV)
• **Broad micronutrient profile** — meaningful amounts of 6+ vitamins and minerals
• **Moderate calorie density** — satisfying without excessive calories
• **Low glycemic load** — safe for most people in moderate amounts

Pair mango's nutrition with its extraordinary flavor — especially Pakistani varieties like [Sindhri](/mangoes/sindhri/) and [Anwar Ratol](/mangoes/anwar-ratol/) — and you have a fruit that nourishes body and soul. Browse our [varieties](/mangoes/) to experience nature's most delicious superfruit.

Frequently Asked Questions

Is mango higher in sugar than other fruits?

Mango has 13.7g sugar per 100g — more than apple (10.4g) and orange (9.4g), but less than grapes (15.5g) and banana (12.2g by weight). The sugar is natural fructose with a low glycemic load of 8, meaning it doesn't cause major blood sugar spikes in healthy individuals.

Is mango fattening?

No. At 60 calories per 100g, mango is moderate in calories and contains only 0.4g fat. One whole medium mango (about 200g edible flesh) has roughly 120 calories — less than a banana or a small bag of chips. Mango supports healthy weight as part of a balanced diet.

Which fruit has the most Vitamin C — mango or orange?

Orange has more Vitamin C per 100g (89% DV vs mango's 60% DV). However, mango far exceeds orange in Vitamin A (21% vs 4% DV) and provides mangiferin antioxidants that orange lacks entirely. For overall nutritional breadth, mango is arguably superior.

Can I eat mango every day?

Yes. For most healthy adults, 1-2 mangoes per day during the season is perfectly healthy. A medium mango provides excellent vitamins, antioxidants, and fiber. The key is moderation — mango should be part of a varied diet, not your only fruit. See our [how many mangoes per day guide](/blog/how-many-mangoes-per-day/) for specific recommendations.

What is mangiferin and why does it matter?

Mangiferin is a polyphenol antioxidant found almost exclusively in mango fruit and bark. Research shows it has anti-inflammatory, antioxidant, and potential anti-diabetic properties. No other common fruit contains significant mangiferin, making mango nutritionally unique.

Is mango good for pregnant women?

Yes, in moderation. Mango provides excellent folate (11% DV per 100g), which is critical for fetal neural development, plus Vitamin A, Vitamin C, and iron. Most doctors recommend 1 mango per day as safe during pregnancy. See our [mango during pregnancy guide](/blog/mango-during-pregnancy/) for detailed information.