Mango shake vs sugarcane juice: calories and protein compared
Short answer: for fat loss pick mango shake; for muscle gain mango shake does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Mango shake | Sugarcane juice |
|---|---|---|
| Serving | 1 glass | 1 glass |
| Calories | 230 kcal | 180 kcal |
| Protein | 7 g | 0 g |
| Carbs | 37 g | 45 g |
| Fat | 6 g | 0 g |
| Protein per 100 kcal | 3 g | 0 g |
| Calories from fat | 23% | 0% |
What the numbers say
- Mango shake has 50 kcal more a serving than sugarcane juice. One serving of mango shake has the calories of about 1.3 servings of sugarcane juice.
- Mango shake has more protein: 7 g vs 0 g.
- For protein per calorie, mango shake wins with 3 g per 100 kcal.
- They suit different diets: mango shake is vegetarian and sugarcane juice is vegan.
Which to pick
- Losing fat: Mango shake, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Mango shake, because it brings more protein a serving.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.