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Carrot vs. Mango — In-Depth Nutrition Comparison

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Significant differences between Carrot and Mango

  • Carrot has more Vitamin A RAE, and Vitamin K, however, Mango is richer in Vitamin C, Copper, and Folate.
  • Carrot covers your daily Vitamin A RAE needs 87% more than Mango.
  • Mango has 3 times less Vitamin K than Carrot. Carrot has 13.2µg of Vitamin K, while Mango has 4.2µg.
  • Carrot contains less Sugar.

Specific food types used in this comparison are Carrots, raw and Mangos, raw.

Infographic

Carrot vs Mango infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Carrot
7
:
3
Mango
Contains more Calcium +200%
Contains more Iron +87.5%
Contains more Magnesium +20%
Contains more Phosphorus +150%
Contains more Potassium +90.5%
Contains more Zinc +166.7%
Contains more Manganese +127%
Contains less Sodium -98.6%
Contains more Copper +146.7%
Contains more Selenium +500%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 12% 9% 15% 29% 9% 7% 15% 19% 1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Contains more Calcium +200%
Contains more Iron +87.5%
Contains more Magnesium +20%
Contains more Phosphorus +150%
Contains more Potassium +90.5%
Contains more Zinc +166.7%
Contains more Manganese +127%
Contains less Sodium -98.6%
Contains more Copper +146.7%
Contains more Selenium +500%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Carrot
7
:
3
Mango
Contains more Vitamin A +1444%
Contains more Vitamin B1 +135.7%
Contains more Vitamin B2 +52.6%
Contains more Vitamin B3 +46.9%
Contains more Vitamin B5 +38.6%
Contains more Vitamin B6 +16%
Contains more Vitamin K +214.3%
Contains more Vitamin E +36.4%
Contains more Vitamin C +516.9%
Contains more Folate +126.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
Contains more Vitamin A +1444%
Contains more Vitamin B1 +135.7%
Contains more Vitamin B2 +52.6%
Contains more Vitamin B3 +46.9%
Contains more Vitamin B5 +38.6%
Contains more Vitamin B6 +16%
Contains more Vitamin K +214.3%
Contains more Vitamin E +36.4%
Contains more Vitamin C +516.9%
Contains more Folate +126.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carrot
3
:
2
Mango
Contains more Protein +13.4%
Contains more Other +166.7%
Contains more Fats +58.3%
Contains more Carbs +56.4%
Equal in Water - 83.46
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more Protein +13.4%
Contains more Other +166.7%
Contains more Fats +58.3%
Contains more Carbs +56.4%
Equal in Water - 83.46

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
2
:
1
Mango
Contains less Saturated Fat -59.8%
Contains more Polyunsaturated fat +64.8%
Contains more Monounsaturated Fat +900%
22% 8% 70%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 g
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Contains less Saturated Fat -59.8%
Contains more Polyunsaturated fat +64.8%
Contains more Monounsaturated Fat +900%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Carrot
1
:
3
Mango
Contains more Starch +∞%
Contains more Sucrose +94.2%
Contains more Glucose +240.7%
Contains more Fructose +750.9%
23% 58% 10% 9%
Starch: 1.43 g
Sucrose: 3.59 g
Glucose: 0.59 g
Fructose: 0.55 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
51% 15% 34%
Starch: 0 g
Sucrose: 6.97 g
Glucose: 2.01 g
Fructose: 4.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +94.2%
Contains more Glucose +240.7%
Contains more Fructose +750.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Carrot Mango
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Carrot Mango Opinion
Net carbs 6.78g 13.38g Mango
Protein 0.93g 0.82g Carrot
Fats 0.24g 0.38g Mango
Carbs 9.58g 14.98g Mango
Calories 41kcal 60kcal Mango
Starch 1.43g Carrot
Fructose 0.55g 4.68g Mango
Sugar 4.74g 13.66g Carrot
Fiber 2.8g 1.6g Carrot
Calcium 33mg 11mg Carrot
Iron 0.3mg 0.16mg Carrot
Magnesium 12mg 10mg Carrot
Phosphorus 35mg 14mg Carrot
Potassium 320mg 168mg Carrot
Sodium 69mg 1mg Mango
Zinc 0.24mg 0.09mg Carrot
Copper 0.045mg 0.111mg Mango
Manganese 0.143mg 0.063mg Carrot
Selenium 0.1µg 0.6µg Mango
Vitamin A 16706IU 1082IU Carrot
Vitamin A RAE 835µg 54µg Carrot
Vitamin E 0.66mg 0.9mg Mango
Vitamin C 5.9mg 36.4mg Mango
Vitamin B1 0.066mg 0.028mg Carrot
Vitamin B2 0.058mg 0.038mg Carrot
Vitamin B3 0.983mg 0.669mg Carrot
Vitamin B5 0.273mg 0.197mg Carrot
Vitamin B6 0.138mg 0.119mg Carrot
Folate 19µg 43µg Mango
Vitamin K 13.2µg 4.2µg Carrot
Tryptophan 0.012mg 0.013mg Mango
Threonine 0.191mg 0.031mg Carrot
Isoleucine 0.077mg 0.029mg Carrot
Leucine 0.102mg 0.05mg Carrot
Lysine 0.101mg 0.066mg Carrot
Methionine 0.02mg 0.008mg Carrot
Phenylalanine 0.061mg 0.027mg Carrot
Valine 0.069mg 0.042mg Carrot
Histidine 0.04mg 0.019mg Carrot
Saturated Fat 0.037g 0.092g Carrot
Monounsaturated Fat 0.014g 0.14g Mango
Polyunsaturated fat 0.117g 0.071g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carrot Mango
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
98%
Carrot
26%
Mango
Minerals Daily Need Coverage Score
12%
Carrot
9%
Mango

Comparison summary

Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 68mg)
Which food is cheaper?
Mango
Mango is cheaper (difference - $0.1)
Which food is lower in Sugar?
Carrot
Carrot is lower in Sugar (difference - 8.92g)
Which food is lower in Saturated Fat?
Carrot
Carrot is lower in Saturated Fat (difference - 0.055g)
Which food is lower in glycemic index?
Carrot
Carrot is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Carrot
Carrot is relatively richer in minerals
Which food is richer in vitamins?
Carrot
Carrot is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/nutrients
  2. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.