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  6. Mango vs. Peanut butter

Mango vs. Peanut butter — In-Depth Nutrition Comparison

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The main differences between Mango and Peanut butter

  • Mango is richer in Vitamin C, yet Peanut butter is richer in Vitamin B3, Manganese, Vitamin E , Phosphorus, Magnesium, Copper, Vitamin B6, and Zinc.
  • Daily need coverage for Vitamin B3 from Peanut butter is 78% higher.
  • Mango contains less Saturated Fat.

Food types used in this article are Mangos, raw and Peanut butter, smooth style, without salt.

Infographic

Mango vs Peanut butter 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.
Mango
Mango
1
:
9
Peanut butter
Peanut butter
Contains less Sodium -94.1%
Contains more Calcium +345.5%
Contains more Iron +987.5%
Contains more Magnesium +1580%
Contains more Phosphorus +2292.9%
Contains more Potassium +232.1%
Contains more Zinc +2688.9%
Contains more Copper +280.2%
Contains more Manganese +2542.9%
Contains more Selenium +583.3%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Peanut butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Contains less Sodium -94.1%
Contains more Calcium +345.5%
Contains more Iron +987.5%
Contains more Magnesium +1580%
Contains more Phosphorus +2292.9%
Contains more Potassium +232.1%
Contains more Zinc +2688.9%
Contains more Copper +280.2%
Contains more Manganese +2542.9%
Contains more Selenium +583.3%

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.
Mango
Mango
3
:
7
Peanut butter
Peanut butter
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +1300%
Contains more Vitamin E +911.1%
Contains more Vitamin B1 +435.7%
Contains more Vitamin B2 +405.3%
Contains more Vitamin B3 +1859.9%
Contains more Vitamin B5 +477.2%
Contains more Vitamin B6 +270.6%
Contains more Folate +102.3%
Mango
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%
Peanut butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +1300%
Contains more Vitamin E +911.1%
Contains more Vitamin B1 +435.7%
Contains more Vitamin B2 +405.3%
Contains more Vitamin B3 +1859.9%
Contains more Vitamin B5 +477.2%
Contains more Vitamin B6 +270.6%
Contains more Folate +102.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
1
:
4
Peanut butter
Peanut butter
Contains more Water +6685.4%
Contains more Protein +2608.5%
Contains more Fats +13415.8%
Contains more Carbs +48.9%
Contains more Other +702.8%
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Peanut butter
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more Water +6685.4%
Contains more Protein +2608.5%
Contains more Fats +13415.8%
Contains more Carbs +48.9%
Contains more Other +702.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
Mango
1
:
2
Peanut butter
Peanut butter
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +18429.3%
Contains more Polyunsaturated fat +17554.9%
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Peanut butter
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +18429.3%
Contains more Polyunsaturated fat +17554.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mango
Mango
2
:
2
Peanut butter
Peanut butter
Contains more Glucose +1446.2%
Contains more Fructose +3800%
Contains more Starch +∞%
Contains more Sucrose +47.1%
Mango
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
Peanut butter
25% 73%
Starch: 3.56 g
Sucrose: 10.25 g
Glucose: 0.13 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +1446.2%
Contains more Fructose +3800%
Contains more Starch +∞%
Contains more Sucrose +47.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mango Peanut butter Opinion
Net carbs 13.38g 17.31g Peanut butter
Protein 0.82g 22.21g Peanut butter
Fats 0.38g 51.36g Peanut butter
Carbs 14.98g 22.31g Peanut butter
Calories 60kcal 598kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 4.68g 0.12g Mango
Sugar 13.66g 10.49g Peanut butter
Fiber 1.6g 5g Peanut butter
Calcium 11mg 49mg Peanut butter
Iron 0.16mg 1.74mg Peanut butter
Magnesium 10mg 168mg Peanut butter
Phosphorus 14mg 335mg Peanut butter
Potassium 168mg 558mg Peanut butter
Sodium 1mg 17mg Mango
Zinc 0.09mg 2.51mg Peanut butter
Copper 0.111mg 0.422mg Peanut butter
Manganese 0.063mg 1.665mg Peanut butter
Selenium 0.6µg 4.1µg Peanut butter
Vitamin A 1082IU 0IU Mango
Vitamin A RAE 54µg 0µg Mango
Vitamin E 0.9mg 9.1mg Peanut butter
Vitamin C 36.4mg 0mg Mango
Vitamin B1 0.028mg 0.15mg Peanut butter
Vitamin B2 0.038mg 0.192mg Peanut butter
Vitamin B3 0.669mg 13.112mg Peanut butter
Vitamin B5 0.197mg 1.137mg Peanut butter
Vitamin B6 0.119mg 0.441mg Peanut butter
Folate 43µg 87µg Peanut butter
Vitamin K 4.2µg 0.3µg Mango
Tryptophan 0.013mg 0.231mg Peanut butter
Threonine 0.031mg 0.525mg Peanut butter
Isoleucine 0.029mg 0.616mg Peanut butter
Leucine 0.05mg 1.546mg Peanut butter
Lysine 0.066mg 0.681mg Peanut butter
Methionine 0.008mg 0.265mg Peanut butter
Phenylalanine 0.027mg 1.202mg Peanut butter
Valine 0.042mg 0.782mg Peanut butter
Histidine 0.019mg 0.557mg Peanut butter
Trans Fat 0g 0.075g Mango
Saturated Fat 0.092g 10.325g Mango
Monounsaturated Fat 0.14g 25.941g Peanut butter
Polyunsaturated fat 0.071g 12.535g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Peanut butter
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
26%
Mango
62%
Peanut butter
Minerals Daily Need Coverage Score
9%
Mango
84%
Peanut butter

Comparison summary

Which food is lower in Sugar?
Peanut butter
Peanut butter is lower in Sugar (difference - 3.17g)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 10.233g)
Which food is cheaper?
Mango
Mango is cheaper (difference - $2.5)
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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrients
  2. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.