Are Mangoes Healthier Than Bananas? A Detailed Nutritional Breakdown

November 19, 2025 •

4 min read

According to the USDA, both mangoes and bananas are excellent sources of essential vitamins and minerals, though they differ significantly in their nutritional profiles. This leads many to question: are mangoes healthier than bananas, or does one offer superior benefits for certain health goals?

Quick Summary

This article provides a comprehensive comparison of mangoes and bananas, examining their macronutrient, vitamin, and mineral content. It discusses the specific health benefits of each fruit and helps determine which is better for different dietary needs, such as weight management, athletic performance, and immune support.

Key Points

Nutrient-Dense Fruits: Both mangoes and bananas are packed with essential vitamins and minerals, but excel in different areas.
Vitamin C and A King: Mangoes are significantly richer in Vitamin C and A, making them ideal for immune support and eye health.
Potassium and B6 Power: Bananas are an excellent source of potassium and Vitamin B6, which are crucial for muscle function and energy.
Weight Management Choices: With fewer calories per 100g, mangoes offer volume without the extra calories, while bananas provide more sustaining energy for workouts.
High in Antioxidants: Both fruits provide beneficial antioxidants, but mangoes have higher levels of carotenoids and specific cancer-fighting compounds.
Dietary Strategy: Choosing one depends on your health goals; the best strategy for a balanced diet is to consume both in moderation.

Mangoes vs. Bananas: A Head-to-Head Nutritional Comparison

When evaluating the health benefits of mangoes and bananas, it's crucial to look beyond the surface. While both are nutritious additions to any diet, their distinct compositions make them suited for different health objectives. A 100-gram serving reveals several key differences in calorie count, vitamins, and minerals. For instance, a 100g serving of mango contains approximately 60 calories, whereas the same amount of banana contains 89 calories. This calorie density is just one of many factors to consider when comparing these popular fruits.

Macronutrients and Caloric Content

The most notable difference in macronutrients is the carbohydrate and fiber content. Bananas are higher in carbohydrates, providing around 22.84 grams per 100g compared to mangoes' 14.98 grams. This higher carb count contributes to the banana's greater calorie density. Bananas also contain more dietary fiber—2.6 grams versus the mango's 1.6 grams—which aids in digestion and promotes a feeling of fullness. Mangoes, on the other hand, have a slightly higher total sugar content per 100 grams, but this difference is minor.

Vitamin and Mineral Dominance

The battle of the vitamins is a clear case of different strengths. Mangoes are a powerhouse of Vitamin C, boasting four times the amount found in bananas. A single cup of sliced mango can provide nearly 67% of the daily recommended value for Vitamin C, which is vital for immune function and iron absorption. Mangoes also contain significantly more Vitamin A than bananas, a nutrient crucial for eye health. In contrast, bananas are the clear winner for Vitamin B6 and potassium. A medium banana contains about 422mg of potassium, which is essential for maintaining fluid levels, regulating blood pressure, and supporting nerve function.

Antioxidant and Phytonutrient Profiles

Beyond basic vitamins, both fruits are rich in antioxidants, which combat oxidative stress in the body. Mangoes contain specific antioxidants like quercetin and mangiferin, which have been studied for their potential anti-cancer and anti-diabetic effects. The concentration of carotenoids is also much higher in mangoes, with some studies showing up to 17 times more beta-carotene than bananas. Conversely, bananas offer their own set of beneficial compounds, including lectins with potential anti-cancer properties. When it comes to polyphenols, one study noted that bananas may contain a higher total amount than mangoes.

Glycemic Index and Blood Sugar Control

For those monitoring blood sugar, both mangoes and bananas have a low glycemic index (GI), with bananas typically rated slightly lower. The GI can vary with the ripeness of the fruit, with riper bananas having a higher GI. Both fruits can be consumed without a dramatic impact on blood sugar levels for most people, though moderation is key, especially for individuals with diabetes.

Which is Better for Weight Management?

The answer to whether mangoes or bananas are better for weight management depends on your specific diet strategy. Mangoes have fewer calories per 100 grams, allowing for a larger portion size for the same caloric intake. Their high fiber content promotes satiety and can help curb appetite. However, bananas' higher fiber content and quicker energy release make them an excellent choice for pre- or post-workout fuel. A study on mango consumption linked it to a reduced risk of obesity due to its effect on satiety and glucose regulation.

Comparison Table: Mango vs. Banana (Per 100g)


Nutrient	Mango	Banana
Calories	60 kcal	89 kcal
Carbohydrates	14.98 g	22.84 g
Dietary Fiber	1.6 g	2.6 g
Vitamin C	36.4 mg	8.7 mg
Vitamin A	54 µg	3 µg
Vitamin B6	0.119 mg	0.367 mg
Potassium	168 mg	358 mg
Beta-Carotene	430 µg	26 µg

Conclusion: The Verdict on Healthy Fruits

Ultimately, deciding which is healthier depends on your individual nutritional needs and preferences. There is no single "better" fruit, as both mangoes and bananas offer unique health benefits. If you need a powerful immune boost and antioxidants for eye health, the mango is the superior choice. If you are an athlete looking for quick energy, muscle function support via potassium, and digestive regularity from extra fiber, the banana is your go-to. The best approach is to enjoy both fruits in moderation, leveraging their different strengths to create a balanced and varied diet. This ensures you receive a broad spectrum of vitamins, minerals, and phytonutrients for optimal health.

Incorporating Both Into Your Diet

For Smoothies: Blend a mango for extra Vitamin C and a tropical flavor, or add a banana for a creamier texture and a potassium boost.
As a Snack: Enjoy a mango on its own, or use a banana as a convenient, high-fiber, and energy-rich snack.
For Cooking: Use mangoes in savory dishes, salsas, or desserts. Bananas are perfect for baking, oatmeal, or a quick energy boost.
Nutrient Cycling: Consider rotating between the two based on your health needs. Mangoes in season for their high Vitamin A and C, and bananas year-round for potassium.

For more detailed nutritional information, consult a reliable resource like the USDA's FoodData Central.

Frequently Asked Questions

For weight loss, mangoes have fewer calories per 100g, allowing for a larger serving size for the same energy intake. However, bananas' higher fiber content can also promote satiety and manage appetite.

Mangoes are superior for boosting the immune system due to their much higher Vitamin C content, providing nearly 67% of the daily recommended intake per cup.

While both contain natural sugars, a 100g serving of mango has a slightly higher total sugar content than a banana. However, both have a low glycemic index and can be part of a healthy diet in moderation.

Yes, it is perfectly fine and often beneficial to eat both mangoes and bananas in the same day to gain the varied nutrients each provides.

Bananas contain more carbohydrates, making them a slightly denser source of quick energy for pre- or post-workout fueling. They are also high in potassium, which helps prevent muscle cramps.

Bananas contain more dietary fiber than mangoes per 100g, which can be more effective for promoting regular bowel movements and improving digestion.

Both fruits support heart health in different ways. Mangoes contain fiber, potassium, and vitamins that help keep arteries functioning well. Bananas are rich in potassium and can help reduce blood pressure.