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  6. Almond butter vs. Mango

Almond butter vs. Mango — In-Depth Nutrition Comparison

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Differences between Almond butter and Mango

  • Almond butter has more Vitamin E , Copper, Manganese, Phosphorus, Vitamin B2, Magnesium, Iron, Fiber, and Calcium, while Mango has more Vitamin C.
  • Almond butter's daily need coverage for Vitamin E is 155% higher.
  • Mango contains 36 times less Phosphorus than Almond butter. Almond butter contains 508mg of Phosphorus, while Mango contains 14mg.

The food types used in this comparison are Nuts, almond butter, plain, without salt added and Mangos, raw.

Infographic

Almond butter 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.
Almond butter
Almond butter
9
:
1
Mango
Mango
Contains more Calcium +3054.5%
Contains more Iron +2081.3%
Contains more Magnesium +2690%
Contains more Phosphorus +3528.6%
Contains more Potassium +345.2%
Contains more Zinc +3555.6%
Contains more Copper +741.4%
Contains more Manganese +3282.5%
Contains more Selenium +300%
Contains less Sodium -85.7%
Almond butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 131% 200% 218% 66% 1% 90% 312% 278% 14%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Contains more Calcium +3054.5%
Contains more Iron +2081.3%
Contains more Magnesium +2690%
Contains more Phosphorus +3528.6%
Contains more Potassium +345.2%
Contains more Zinc +3555.6%
Contains more Copper +741.4%
Contains more Manganese +3282.5%
Contains more Selenium +300%
Contains less Sodium -85.7%

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.
Almond butter
Almond butter
6
:
4
Mango
Mango
Contains more Vitamin E +2590%
Contains more Vitamin B1 +46.4%
Contains more Vitamin B2 +2371.1%
Contains more Vitamin B3 +371.6%
Contains more Vitamin B5 +61.4%
Contains more Folate +23.3%
Contains more Vitamin A +108100%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +15.5%
Contains more Vitamin K +∞%
Almond butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 485% 0% 0% 11% 217% 60% 20% 24% 40% 0% 0%
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%
Contains more Vitamin E +2590%
Contains more Vitamin B1 +46.4%
Contains more Vitamin B2 +2371.1%
Contains more Vitamin B3 +371.6%
Contains more Vitamin B5 +61.4%
Contains more Folate +23.3%
Contains more Vitamin A +108100%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +15.5%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond butter
Almond butter
4
:
1
Mango
Mango
Contains more Protein +2456.1%
Contains more Fats +14505.3%
Contains more Carbs +25.6%
Contains more Other +755.6%
Contains more Water +4989%
Almond butter
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Mango
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 +2456.1%
Contains more Fats +14505.3%
Contains more Carbs +25.6%
Contains more Other +755.6%
Contains more Water +4989%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond butter
Almond butter
2
:
1
Mango
Mango
Contains more Monounsaturated Fat +23075%
Contains more Polyunsaturated fat +19073.2%
Contains less Saturated Fat -97.8%
Almond butter
8% 65% 27%
Saturated Fat: 4.152 g
Monounsaturated Fat: 32.445 g
Polyunsaturated fat: 13.613 g
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Contains more Monounsaturated Fat +23075%
Contains more Polyunsaturated fat +19073.2%
Contains less Saturated Fat -97.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Almond butter
Almond butter
2
:
3
Mango
Mango
Contains more Starch +∞%
Contains more Maltose +∞%
Contains more Sucrose +60.6%
Contains more Glucose +9950%
Contains more Fructose +∞%
Almond butter
2% 96%
Starch: 0.08 g
Sucrose: 4.34 g
Glucose: 0.02 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0 g
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
Contains more Starch +∞%
Contains more Maltose +∞%
Contains more Sucrose +60.6%
Contains more Glucose +9950%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond butter Mango Opinion
Net carbs 8.52g 13.38g Mango
Protein 20.96g 0.82g Almond butter
Fats 55.5g 0.38g Almond butter
Carbs 18.82g 14.98g Almond butter
Calories 614kcal 60kcal Almond butter
Starch 0.08g Almond butter
Fructose 0g 4.68g Mango
Sugar 4.43g 13.66g Almond butter
Fiber 10.3g 1.6g Almond butter
Calcium 347mg 11mg Almond butter
Iron 3.49mg 0.16mg Almond butter
Magnesium 279mg 10mg Almond butter
Phosphorus 508mg 14mg Almond butter
Potassium 748mg 168mg Almond butter
Sodium 7mg 1mg Mango
Zinc 3.29mg 0.09mg Almond butter
Copper 0.934mg 0.111mg Almond butter
Manganese 2.131mg 0.063mg Almond butter
Selenium 2.4µg 0.6µg Almond butter
Vitamin A 1IU 1082IU Mango
Vitamin A RAE 0µg 54µg Mango
Vitamin E 24.21mg 0.9mg Almond butter
Vitamin C 0mg 36.4mg Mango
Vitamin B1 0.041mg 0.028mg Almond butter
Vitamin B2 0.939mg 0.038mg Almond butter
Vitamin B3 3.155mg 0.669mg Almond butter
Vitamin B5 0.318mg 0.197mg Almond butter
Vitamin B6 0.103mg 0.119mg Mango
Folate 53µg 43µg Almond butter
Vitamin K 0µg 4.2µg Mango
Tryptophan 0.159mg 0.013mg Almond butter
Threonine 0.555mg 0.031mg Almond butter
Isoleucine 0.813mg 0.029mg Almond butter
Leucine 1.483mg 0.05mg Almond butter
Lysine 0.612mg 0.066mg Almond butter
Methionine 0.122mg 0.008mg Almond butter
Phenylalanine 1.149mg 0.027mg Almond butter
Valine 0.937mg 0.042mg Almond butter
Histidine 0.55mg 0.019mg Almond butter
Saturated Fat 4.152g 0.092g Mango
Monounsaturated Fat 32.445g 0.14g Almond butter
Polyunsaturated fat 13.613g 0.071g Almond butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter 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
71%
Almond butter
26%
Mango
Minerals Daily Need Coverage Score
141%
Almond butter
9%
Mango

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 - 4.06g)
Which food is cheaper?
Mango
Mango is cheaper (difference - $2.7)
Which food is lower in Sugar?
Almond butter
Almond butter is lower in Sugar (difference - 9.23g)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.