Almonds vs. Mango — In-Depth Nutrition Comparison
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What are the differences between almonds and mango?
- Almonds are higher in vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, iron, fiber, and zinc, yet mango is higher in vitamin C.
- Almonds' daily need coverage for vitamin E is 165% more.
- Almonds have 35 times more zinc than mango. While almonds have 3.12mg of zinc, mango has only 0.09mg.
- The glycemic index of almonds is lower.
We used Nuts, almonds and Mangos, raw types in this article.
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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.
| Contains more MagnesiumMagnesium | +2600% |
| Contains more CalciumCalcium | +2345.5% |
| Contains more PotassiumPotassium | +336.3% |
| Contains more IronIron | +2218.8% |
| Contains more CopperCopper | +828.8% |
| Contains more ZincZinc | +3366.7% |
| Contains more PhosphorusPhosphorus | +3335.7% |
| Contains more ManganeseManganese | +3358.7% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin EVitamin E | +2747.8% |
| Contains more Vitamin B1Vitamin B1 | +632.1% |
| Contains more Vitamin B2Vitamin B2 | +2894.7% |
| Contains more Vitamin B3Vitamin B3 | +440.8% |
| Contains more Vitamin B5Vitamin B5 | +139.1% |
| Contains more Vitamin B6Vitamin B6 | +15.1% |
| Contains more CholineCholine | +585.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 25.63mg | 0.9mg | 165% |
| Copper | 1.031mg | 0.111mg | 102% |
| Manganese | 2.179mg | 0.063mg | 92% |
| Vitamin B2 | 1.138mg | 0.038mg | 85% |
| Polyunsaturated fat | 12.329g | 0.071g | 82% |
| Monounsaturated fat | 31.551g | 0.14g | 79% |
| Fats | 49.93g | 0.38g | 76% |
| Phosphorus | 481mg | 14mg | 67% |
| Magnesium | 270mg | 10mg | 62% |
| Iron | 3.71mg | 0.16mg | 44% |
| Fiber | 12.5g | 1.6g | 44% |
| Protein | 21.15g | 0.82g | 41% |
| Vitamin C | 0mg | 36.4mg | 40% |
| Zinc | 3.12mg | 0.09mg | 28% |
| Calories | 579kcal | 60kcal | 26% |
| Calcium | 269mg | 11mg | 26% |
| Vitamin B3 | 3.618mg | 0.669mg | 18% |
| Potassium | 733mg | 168mg | 17% |
| Saturated fat | 3.802g | 0.092g | 17% |
| Vitamin B1 | 0.205mg | 0.028mg | 15% |
| Choline | 52.1mg | 7.6mg | 8% |
| Vitamin A | 0µg | 54µg | 6% |
| Fructose | 0.11g | 4.68g | 6% |
| Selenium | 4.1µg | 0.6µg | 6% |
| Vitamin B5 | 0.471mg | 0.197mg | 5% |
| Vitamin K | 0µg | 4.2µg | 4% |
| Carbs | 21.55g | 14.98g | 2% |
| Vitamin B6 | 0.137mg | 0.119mg | 1% |
| Net carbs | 9.05g | 13.38g | N/A |
| Sugar | 4.35g | 13.66g | N/A |
| Starch | 0.72g | 0% | |
| Sodium | 1mg | 1mg | 0% |
| Folate | 44µg | 43µg | 0% |
| Trans fat | 0.015g | 0g | N/A |
| Tryptophan | 0.211mg | 0.013mg | 0% |
| Threonine | 0.601mg | 0.031mg | 0% |
| Isoleucine | 0.751mg | 0.029mg | 0% |
| Leucine | 1.473mg | 0.05mg | 0% |
| Lysine | 0.568mg | 0.066mg | 0% |
| Methionine | 0.157mg | 0.008mg | 0% |
| Phenylalanine | 1.132mg | 0.027mg | 0% |
| Valine | 0.855mg | 0.042mg | 0% |
| Histidine | 0.539mg | 0.019mg | 0% |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +2479.3% |
| Contains more FatsFats | +13039.5% |
| Contains more CarbsCarbs | +43.9% |
| Contains more OtherOther | +722.2% |
| Contains more WaterWater | +1792.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +22436.4% |
| Contains more Poly. FatPolyunsaturated fat | +17264.8% |
| Contains less Sat. FatSaturated fat | -97.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +76.5% |
| Contains more GlucoseGlucose | +1082.4% |
| Contains more FructoseFructose | +4154.5% |
~equal in
Lactose
~0g
