Both Kesar and Alphonso mangoes are nutrient-rich fruits, offering a variety of vitamins, minerals, and antioxidants. Below is a comparison of their nutritional content per 100 grams. While the values may vary slightly depending on ripeness and growing conditions, these are approximate averages:
Nutritional Content (Per 100g)
| Nutrient | Kesar Mango | Alphonso Mango |
| Calories | ~60-70 kcal | ~70-75 kcal |
| Carbohydrates | ~14-16 g | ~16-17 g |
| Sugar | ~12-14 g | ~14-15 g |
| Protein | ~0.5-1 g | ~0.6-1 g |
| Fat | ~0.2-0.4 g | ~0.2-0.5 g |
| Dietary Fiber | ~1.5-2 g | ~1.6-2 g |
| Vitamin C | ~30-40 mg (50-65% DV) | ~36-45 mg (60-75% DV) |
| Vitamin A (Beta-Carotene) | ~750-900 µg (15-18% DV) | ~900-1000 µg (18-20% DV) |
| Vitamin E | ~1-1.5 mg (5-10% DV) | ~1.5-2 mg (7-12% DV) |
| Potassium | ~150-180 mg | ~180-200 mg |
| Magnesium | ~8-10 mg | ~9-11 mg |
| Calcium | ~10-12 mg | ~12-15 mg |
| Iron | ~0.2-0.3 mg | ~0.3-0.4 mg |
Key Highlights:
- Kesar Mango:
- Sweeter in taste with slightly higher natural sugars.
- Slightly lower calorie count compared to Alphonso.
- Rich in Vitamin C and antioxidants.
- Alphonso Mango:
- Creamier texture with a stronger aroma.
- Higher Vitamin A and slightly more potassium.
- Considered the “King of Mangoes” for its rich flavor.
Health Benefits:
- Rich in Antioxidants: Both varieties contain antioxidants like beta-carotene, zeaxanthin, and polyphenols, which help fight oxidative stress and boost immunity.
- Good for Skin and Eyes: High Vitamin A content supports vision and promotes healthy skin.
- Supports Digestion: Dietary fiber aids digestion and prevents constipation.
- Heart Health: Potassium helps regulate blood pressure and supports cardiovascular health.
- Boosts Immunity: Vitamin C strengthens immunity and promotes collagen production.
