Grapefruit vs mango: which is healthier?

They are about equally nutrient-dense: grapefruit scores 83/100 and mango 81/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Grapefruit

83/100Excellent nutrient density

42 kcal per 100 g. Half a grapefruit: 123 g

Mango

81/100Excellent nutrient density

60 kcal per 100 g. 1 cup pieces: 165 g

Which to pick for your goal

Fewer caloriesGrapefruit42 vs 60 kcal per 100 g
More proteinAbout even0.8 vs 0.8 g per 100 g
More fiberAbout even1.6 vs 1.6 g per 100 g
Less sugarGrapefruit6.9 vs 14 g per 100 g
More potassiumMango135 vs 168 mg per 100 g
Less saturated fatAbout even<0.1 vs <0.1 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Grapefruit, 100 g	Mango, 100 g	Grapefruit, 123 g	Mango, 165 g
Calories	42 kcal	60 kcal	52 kcal	99 kcal
Protein	0.8 g	0.8 g	0.9 g	1.4 g
Carbohydrates	11 g	15 g	13 g	25 g
Sugars	6.9 g	14 g	8.5 g	23 g
Fiber	1.6 g	1.6 g	2 g	2.6 g
Fat	0.1 g	0.4 g	0.2 g	0.6 g
Saturated fat	<0.1 g	<0.1 g	<0.1 g	0.2 g
Vitamin C	31 mg	36 mg	38 mg	60 mg
Vitamin A	58 µg	54 µg	71 µg	89 µg
Potassium	135 mg	168 mg	166 mg	277 mg
Iron	<0.1 mg	0.2 mg	<0.1 mg	0.3 mg
Calcium	22 mg	11 mg	27 mg	18 mg
Magnesium	9 mg	10 mg	11 mg	17 mg
Sodium	0 mg	1 mg	0 mg	1.6 mg

Last updated October 8, 2026. Scores use the HowHealthyIs Score method.

All about grapefruit All about mango Open in compare tool