Quick Summary
When to Choose Mango (Fresh)
Choose Mango (Fresh) for more vitamin C (36mg vs 15mg) per 100g. It is also lower in calories (60 vs 70 per 100g).
When to Choose Açaí (Frozen)
Choose Açaí (Frozen) for more vitamin A (100µg vs 54µg) and more fiber (2g vs 1.6g) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Mango (Fresh) | Açaí (Frozen) | Winner |
|---|---|---|---|
| Calories | 60 | 70 | 🏆 Mango (Fresh) |
| Carbohydrates | 15g | 4g | |
| Fiber | 1.6g | 2g | 🏆 Açaí (Frozen) |
Key Vitamins & Minerals
Vitamin A
🏆 Açaí (Frozen) has 85% more
Vitamin C
🏆 Mango (Fresh) has 2.4x more
Health Benefits Comparison
Mango (Fresh) Benefits
- Very high vitamin C (67% DV) for immunity
- Excellent vitamin A source (25% DV) for eyes and skin
- Contains unique mangiferin antioxidant
- Good fiber source (3g per cup)
- Provides folate and vitamin B6
Açaí (Frozen) Benefits
- Highest ORAC antioxidant score among fruits (102,700) protects against cellular aging
- Anthocyanins support cardiovascular health and reduce inflammation markers
- Healthy omega fats (omega-3, 6, 9) support brain function and hormone balance
- Low sugar content (2g per 100g unsweetened) makes it suitable for blood sugar control
Practical Considerations
💰 Cost
Mango (Fresh): Moderate
Açaí (Frozen): Moderate
🕒 Preparation
Mango (Fresh): Easy
Açaí (Frozen): Easy
📦 Storage
Mango (Fresh): Refrigerate
Açaí (Frozen): Refrigerate
🍽️ Versatility
Mango (Fresh): Very versatile
Açaí (Frozen): Very versatile
The Bottom Line
Both Mango (Fresh) and Açaí (Frozen) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Mango (Fresh) if: Choose Mango (Fresh) for more vitamin C (36mg vs 15mg) per 100g. It is also lower in calories (60 vs 70 per 100g).
Choose Açaí (Frozen) if: Choose Açaí (Frozen) for more vitamin A (100µg vs 54µg) and more fiber (2g vs 1.6g) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Mango (Fresh) and Açaí (Frozen) in Nutrivio
Compare how Mango (Fresh) and Açaí (Frozen) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
