Quick Summary
When to Choose Mango (Fresh)
Choose Mango (Fresh) for more vitamin C (36mg vs 8.1mg), more fiber (1.6g vs 0.4g), and more vitamin A (54µg vs 28µg) per 100g.
When to Choose Watermelon (Fresh)
Choose Watermelon (Fresh) for fewer calories (30 vs 60 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Mango (Fresh) | Watermelon (Fresh) | Winner |
|---|---|---|---|
| Calories | 60 | 30.3 | 🏆 Watermelon (Fresh) |
| Carbohydrates | 15g | 7.6g | |
| Fiber | 1.6g | 0.4g | 🏆 Mango (Fresh) |
Key Vitamins & Minerals
Potassium
🏆 Mango (Fresh) has 50% more
Vitamin A
🏆 Mango (Fresh) has 91% more
Vitamin C
🏆 Mango (Fresh) has 4.5x 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
Watermelon (Fresh) Benefits
- Exceptionally high in lycopene - more than tomatoes
- Contains citrulline improving blood flow and performance
- 92% water - excellent for hydration
- Good vitamin C source (21% DV)
- Very low calorie (46 per cup) despite sweetness
Practical Considerations
💰 Cost
Mango (Fresh): Moderate
Watermelon (Fresh): Moderate
🕒 Preparation
Mango (Fresh): Easy
Watermelon (Fresh): Easy
📦 Storage
Mango (Fresh): Refrigerate
Watermelon (Fresh): Refrigerate
🍽️ Versatility
Mango (Fresh): Very versatile
Watermelon (Fresh): Very versatile
The Bottom Line
Both Mango (Fresh) and Watermelon (Fresh) 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 8.1mg), more fiber (1.6g vs 0.4g), and more vitamin A (54µg vs 28µg) per 100g.
Choose Watermelon (Fresh) if: Choose Watermelon (Fresh) for fewer calories (30 vs 60 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Mango (Fresh) and Watermelon (Fresh) in Nutrivio
Compare how Mango (Fresh) and Watermelon (Fresh) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
