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Mango vs Avocado - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 2.034g)
Which food is cheaper?
Mango
Mango is cheaper (difference - $0.5)
Which food contains less Sugars?
Avocado
Avocado contains less Sugars (difference - 13g)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Avocado
Avocado is relatively richer in minerals
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mango Avocado
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Mango Avocado
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
27
Mango
26
Avocado
Mineral Summary Score
6
Mango
17
Avocado

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Mango
1
:
Contains less Sodium -85.7%
Contains more Iron +243.8%
Contains more Potassium +188.7%
Contains more Magnesium +190%
Contains more Copper +71.2%
Contains more Zinc +611.1%
Contains more Phosphorus +271.4%
Equal in Calcium - 12
Contains less Sodium -85.7%
Contains more Iron +243.8%
Contains more Potassium +188.7%
Contains more Magnesium +190%
Contains more Copper +71.2%
Contains more Zinc +611.1%
Contains more Phosphorus +271.4%
Equal in Calcium - 12

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Mango
2
:
Contains more Vitamin C +264%
Contains more Vitamin A +641.1%
Contains more Vitamin E +130%
Contains more Vitamin B1 +139.3%
Contains more Vitamin B2 +242.1%
Contains more Vitamin B3 +159.8%
Contains more Vitamin B5 +605.1%
Contains more Vitamin B6 +116%
Contains more Vitamin K +400%
Contains more Vitamin C +264%
Contains more Vitamin A +641.1%
Contains more Vitamin E +130%
Contains more Vitamin B1 +139.3%
Contains more Vitamin B2 +242.1%
Contains more Vitamin B3 +159.8%
Contains more Vitamin B5 +605.1%
Contains more Vitamin B6 +116%
Contains more Vitamin K +400%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
5%
Mango
12%
Avocado
Carbohydrates
15%
Mango
9%
Avocado
Fats
2%
Mango
68%
Avocado

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Mango Avocado Opinion
Calories 60 160 Avocado
Protein 0.82 2 Avocado
Fats 0.38 14.66 Avocado
Vitamin C 36.4 10 Mango
Carbs 14.98 8.53 Mango
Cholesterol 0 0
Vitamin D 0 0
Iron 0.16 0.55 Avocado
Calcium 11 12 Avocado
Potassium 168 485 Avocado
Magnesium 10 29 Avocado
Sugars 13.66 0.66 Mango
Fiber 1.6 6.7 Avocado
Copper 0.111 0.19 Avocado
Zinc 0.09 0.64 Avocado
Starch 0.11 Avocado
Phosphorus 14 52 Avocado
Sodium 1 7 Mango
Vitamin A 1082 146 Mango
Vitamin E 0.9 2.07 Avocado
Vitamin D 0 0
Vitamin B1 0.028 0.067 Avocado
Vitamin B2 0.038 0.13 Avocado
Vitamin B3 0.669 1.738 Avocado
Vitamin B5 0.197 1.389 Avocado
Vitamin B6 0.119 0.257 Avocado
Vitamin B12 0 0
Vitamin K 4.2 21 Avocado
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.092 2.126 Mango
Monounsaturated Fat 0.14 9.799 Avocado
Polyunsaturated fat 0.071 1.816 Avocado
Tryptophan 0.013 0.025 Avocado
Threonine 0.031 0.073 Avocado
Isoleucine 0.029 0.084 Avocado
Leucine 0.05 0.143 Avocado
Lysine 0.066 0.132 Avocado
Methionine 0.008 0.038 Avocado
Phenylalanine 0.027 0.097 Avocado
Valine 0.042 0.107 Avocado
Histidine 0.019 0.049 Avocado
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.