Mangos vs Bananas
Side-by-side nutrition comparison per serving. See which fits your goals better.
Mango and banana are two of the most popular fruits worldwide, and their nutritional profiles have more differences than their shared sweetness suggests. Banana provides 89 calories per 100g with 22.8g carbs, 1.09g protein, and 2.6g fiber. Mango comes in at 60 calories with 15g carbs, 0.82g protein, and 1.6g fiber — roughly 33 percent fewer calories per serving.
Bananas are famously rich in potassium (358mg per 100g), making them a go-to for muscle function and post-workout recovery. Mangoes counter with dramatically higher vitamin C — about 60 percent of daily needs per cup — and beta-carotene levels that bananas barely contain. If your diet lacks colorful fruits, mango fills more micronutrient gaps.
The glycemic response differs meaningfully. Ripe bananas have a higher glycemic index than mango, meaning they spike blood sugar faster. This makes bananas better for quick pre-workout energy and mango better for sustained energy without a crash. Frozen mango also blends into smoothies more smoothly than banana, creating a thicker texture with fewer calories.
Pro tip
Freeze ripe mango chunks and use them as a lower-calorie banana substitute in smoothies. One cup of frozen mango (99 calories) replaces one banana (105 calories) and contributes more vitamin C and a tangier, more complex flavor to your blend.
Quick Verdict
Best for weight loss
Mangos
Best for muscle gain
Bananas
Best for low-carb
Mangos
Macro Comparison
Mangos: 100g (100g) | Bananas: 100g (100g)
60
Mangos
89
Bananas
0.82g
Mangos
1.09g
Bananas
15g
Mangos
22.8g
Bananas
0.38g
Mangos
0.33g
Bananas
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
5%
Mangos
5%
Bananas
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| Nutrient | Mangos | Bananas |
|---|---|---|
| Calories | 60 | 89 |
| Protein | 0.8g | 1.1g |
| Carbs | 15g | 22.8g |
| Fat | 0.4g | 0.3g |
| Fiber | 1.6g | 2.6g |
| Sugar | 13.7g | 12.2g |
| Sodium | 1mg | 1mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.09g | 0.11g |
| Potassium | 168mg | 358mg |
| Vitamin A | 54mcg | 3mcg |
| Vitamin C | 36.4mg | 8.7mg |
| Calcium | 11mg | 5mg |
| Iron | 0.16mg | 0.26mg |
Which Should You Choose?
For weight loss
Choose Mangos. With 60 calories and 0.82g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Bananas. Bananas delivers 1.09g protein per serving — 0.3g more than Mangos.
For low-carb diets
Choose Mangos with 15g carbs per serving.
Fruit choices affect your vitamin intake more than most people realize. Sunn helps you track which fruits you eat regularly so you can spot gaps in vitamin C, potassium, or vitamin A coverage.
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Take the free quizCommon Questions
Is Mangos or Bananas better for weight loss?
For weight loss, Mangos is the better choice. Mangos has 60 calories and 0.82g protein per serving, while Bananas has 89 calories and 1.09g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Mangos or Bananas?
Bananas has more protein per serving. Mangos provides 0.82g and Bananas provides 1.09g of protein.
Can I eat both mangos and bananas together?
Yes! Combining mangos and bananas gives you 149 calories and 1.9100000000000001g protein. This combination can work well as part of a balanced meal.