Quick Summary
When to Choose Mango (Fresh)
Choose mango for vitamin A (beta-carotene), natural sweetness, vitamin C (45mg), and satisfying flavor. Best for smoothies and tropical treats.
When to Choose Lemon (Fresh, Raw)
Choose lemon for lower calories (17 vs 99), lower sugar (1.8g vs 23g), and concentrated vitamin C. Best for weight management and low-sugar diets.
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Mango (Fresh) | Lemon (Fresh, Raw) | Winner |
|---|---|---|---|
| Calories | 99 | 17 | 🏆 Lemon (Fresh, Raw) |
| Carbohydrates | 24.7g | 5.4g | |
| Fiber | 2.6g | 1.6g | 🏆 Mango (Fresh) |
Key Vitamins & Minerals
Folate (Vitamin B9)
🏆 Mango (Fresh) has 11.1x more
Potassium
🏆 Mango (Fresh) has 3.5x more
Vitamin B6
🏆 Mango (Fresh) has 4.0x more
Vitamin C
🏆 Mango (Fresh) has 96% 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
Lemon (Fresh, Raw) Benefits
- High vitamin C (31mg, 34% DV) for immune system support
- Contains hesperidin flavonoid that reduces LDL cholesterol 12-16%
- Citric acid enhances iron absorption by up to 300%
- Very low calorie (only 17 per whole lemon)
- Limonene in peel has anti-cancer properties in studies
Practical Considerations
💰 Cost
Mango (Fresh): Moderate
Lemon (Fresh, Raw): Moderate
🕒 Preparation
Mango (Fresh): Easy
Lemon (Fresh, Raw): Easy
📦 Storage
Mango (Fresh): Refrigerate
Lemon (Fresh, Raw): Refrigerate
🍽️ Versatility
Mango (Fresh): Very versatile
Lemon (Fresh, Raw): Very versatile
The Bottom Line
Both Mango (Fresh) and Lemon (Fresh, Raw) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Mango (Fresh) if: Choose mango for vitamin A (beta-carotene), natural sweetness, vitamin C (45mg), and satisfying flavor. Best for smoothies and tropical treats.
Choose Lemon (Fresh, Raw) if: Choose lemon for lower calories (17 vs 99), lower sugar (1.8g vs 23g), and concentrated vitamin C. Best for weight management and low-sugar diets.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Mango (Fresh) and Lemon (Fresh, Raw) in Nutrivio
Compare how Mango (Fresh) and Lemon (Fresh, Raw) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
