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  6. Mango vs. Yogurt

Mango vs. Yogurt — In-Depth Nutrition Comparison

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Important differences between Mango and Yogurt

  • Mango has more Vitamin C, Copper, Folate, Fiber, and Vitamin E , however, Yogurt has more Vitamin B12, Vitamin B2, Phosphorus, Selenium, and Calcium.
  • Mango's daily need coverage for Vitamin C is 40% more.

The food varieties used in the comparison are Mangos, raw and Yogurt, Greek, plain, nonfat.

Infographic

Mango vs Yogurt 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
5
:
5
Yogurt
Yogurt
Contains more Iron +128.6%
Contains more Potassium +19.1%
Contains less Sodium -97.2%
Contains more Copper +552.9%
Contains more Manganese +600%
Contains more Calcium +900%
Contains more Phosphorus +864.3%
Contains more Zinc +477.8%
Contains more Selenium +1516.7%
Equal in Magnesium - 11
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Iron +128.6%
Contains more Potassium +19.1%
Contains less Sodium -97.2%
Contains more Copper +552.9%
Contains more Manganese +600%
Contains more Calcium +900%
Contains more Phosphorus +864.3%
Contains more Zinc +477.8%
Contains more Selenium +1516.7%
Equal in Magnesium - 11

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
8
:
3
Yogurt
Yogurt
Contains more Vitamin A +26950%
Contains more Vitamin E +8900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +21.7%
Contains more Vitamin B3 +221.6%
Contains more Vitamin B6 +88.9%
Contains more Folate +514.3%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +631.6%
Contains more Vitamin B5 +68%
Contains more Vitamin B12 +∞%
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%
Yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
Contains more Vitamin A +26950%
Contains more Vitamin E +8900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +21.7%
Contains more Vitamin B3 +221.6%
Contains more Vitamin B6 +88.9%
Contains more Folate +514.3%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +631.6%
Contains more Vitamin B5 +68%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
1
:
4
Yogurt
Yogurt
Contains more Carbs +316.1%
Contains more Protein +1142.7%
Contains more Other +100%
Equal in Fats - 0.39
Equal in Water - 85.1
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Yogurt
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more Carbs +316.1%
Contains more Protein +1142.7%
Contains more Other +100%
Equal in Fats - 0.39
Equal in Water - 85.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
Mango
3
:
0
Yogurt
Yogurt
Contains less Saturated Fat -21.4%
Contains more Monounsaturated Fat +164.2%
Contains more Polyunsaturated fat +491.7%
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Contains less Saturated Fat -21.4%
Contains more Monounsaturated Fat +164.2%
Contains more Polyunsaturated fat +491.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mango
Mango
3
:
2
Yogurt
Yogurt
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +∞%
Contains more Galactose +∞%
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
Yogurt
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mango Yogurt Opinion
Net carbs 13.38g 3.6g Mango
Protein 0.82g 10.19g Yogurt
Fats 0.38g 0.39g Yogurt
Carbs 14.98g 3.6g Mango
Calories 60kcal 59kcal Mango
Fructose 4.68g 0g Mango
Sugar 13.66g 3.24g Yogurt
Fiber 1.6g 0g Mango
Calcium 11mg 110mg Yogurt
Iron 0.16mg 0.07mg Mango
Magnesium 10mg 11mg Yogurt
Phosphorus 14mg 135mg Yogurt
Potassium 168mg 141mg Mango
Sodium 1mg 36mg Mango
Zinc 0.09mg 0.52mg Yogurt
Copper 0.111mg 0.017mg Mango
Manganese 0.063mg 0.009mg Mango
Selenium 0.6µg 9.7µg Yogurt
Vitamin A 1082IU 4IU Mango
Vitamin A RAE 54µg 1µg Mango
Vitamin E 0.9mg 0.01mg Mango
Vitamin C 36.4mg 0mg Mango
Vitamin B1 0.028mg 0.023mg Mango
Vitamin B2 0.038mg 0.278mg Yogurt
Vitamin B3 0.669mg 0.208mg Mango
Vitamin B5 0.197mg 0.331mg Yogurt
Vitamin B6 0.119mg 0.063mg Mango
Folate 43µg 7µg Mango
Vitamin B12 0µg 0.75µg Yogurt
Vitamin K 4.2µg 0µg Mango
Tryptophan 0.013mg Mango
Threonine 0.031mg Mango
Isoleucine 0.029mg Mango
Leucine 0.05mg Mango
Lysine 0.066mg Mango
Methionine 0.008mg Mango
Phenylalanine 0.027mg Mango
Valine 0.042mg Mango
Histidine 0.019mg Mango
Cholesterol 0mg 5mg Mango
Trans Fat 0g 0.006g Mango
Saturated Fat 0.092g 0.117g Mango
Monounsaturated Fat 0.14g 0.053g Mango
Polyunsaturated fat 0.071g 0.012g Mango
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Yogurt
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
17%
Yogurt
Minerals Daily Need Coverage Score
9%
Mango
19%
Yogurt

Comparison summary

Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 10.42g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 35mg)
Which food is lower in Cholesterol?
Mango
Mango is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 0.025g)
Which food is cheaper?
Mango
Mango is cheaper (difference - $2.3)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.