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Almond vs. Mango — In-Depth Nutrition Comparison

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What are the differences between Almond and Mango?

  • Almond is higher in Vitamin E , Copper, Manganese, Vitamin B2, Phosphorus, Magnesium, Iron, Fiber, and Zinc, yet Mango is higher in Vitamin C.
  • Almond's daily need coverage for Vitamin E is 165% more.
  • Almond has 35 times more Zinc than Mango. While Almond has 3.12mg of Zinc, Mango has only 0.09mg.

We used Nuts, almonds and Mangos, raw types in this article.

Infographic

Almond 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
9
:
0
Mango
Contains more Calcium +2345.5%
Contains more Iron +2218.8%
Contains more Magnesium +2600%
Contains more Phosphorus +3335.7%
Contains more Potassium +336.3%
Contains more Zinc +3366.7%
Contains more Copper +828.8%
Contains more Manganese +3358.7%
Contains more Selenium +583.3%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Contains more Calcium +2345.5%
Contains more Iron +2218.8%
Contains more Magnesium +2600%
Contains more Phosphorus +3335.7%
Contains more Potassium +336.3%
Contains more Zinc +3366.7%
Contains more Copper +828.8%
Contains more Manganese +3358.7%
Contains more Selenium +583.3%
Equal in Sodium - 1

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
8
:
3
Mango
Contains more Vitamin E +2747.8%
Contains more Vitamin B1 +632.1%
Contains more Vitamin B2 +2894.7%
Contains more Vitamin B3 +440.8%
Contains more Vitamin B5 +139.1%
Contains more Vitamin B6 +15.1%
Contains more Choline +585.5%
Contains more Vitamin A +54000%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Equal in Folate - 43
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 29% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 5% 11%
Contains more Vitamin E +2747.8%
Contains more Vitamin B1 +632.1%
Contains more Vitamin B2 +2894.7%
Contains more Vitamin B3 +440.8%
Contains more Vitamin B5 +139.1%
Contains more Vitamin B6 +15.1%
Contains more Choline +585.5%
Contains more Vitamin A +54000%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Equal in Folate - 43

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
4
:
1
Mango
Contains more Protein +2479.3%
Contains more Fats +13039.5%
Contains more Carbs +43.9%
Contains more Other +722.2%
Contains more Water +1792.5%
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
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 +2479.3%
Contains more Fats +13039.5%
Contains more Carbs +43.9%
Contains more Other +722.2%
Contains more Water +1792.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
2
:
1
Mango
Contains more Monounsaturated Fat +22436.4%
Contains more Polyunsaturated fat +17264.8%
Contains less Saturated Fat -97.6%
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Contains more Monounsaturated Fat +22436.4%
Contains more Polyunsaturated fat +17264.8%
Contains less Saturated Fat -97.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Almond
3
:
3
Mango
Contains more Starch +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Sucrose +76.5%
Contains more Glucose +1082.4%
Contains more Fructose +4154.5%
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
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 Galactose +∞%
Contains more Sucrose +76.5%
Contains more Glucose +1082.4%
Contains more Fructose +4154.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond Mango Opinion
Net carbs 9.05g 13.38g Mango
Protein 21.15g 0.82g Almond
Fats 49.93g 0.38g Almond
Carbs 21.55g 14.98g Almond
Calories 579kcal 60kcal Almond
Starch 0.72g Almond
Fructose 0.11g 4.68g Mango
Sugar 4.35g 13.66g Almond
Fiber 12.5g 1.6g Almond
Calcium 269mg 11mg Almond
Iron 3.71mg 0.16mg Almond
Magnesium 270mg 10mg Almond
Phosphorus 481mg 14mg Almond
Potassium 733mg 168mg Almond
Sodium 1mg 1mg
Zinc 3.12mg 0.09mg Almond
Copper 1.031mg 0.111mg Almond
Manganese 2.179mg 0.063mg Almond
Selenium 4.1µg 0.6µg Almond
Vitamin A 2IU 1082IU Mango
Vitamin A RAE 0µg 54µg Mango
Vitamin E 25.63mg 0.9mg Almond
Vitamin C 0mg 36.4mg Mango
Vitamin B1 0.205mg 0.028mg Almond
Vitamin B2 1.138mg 0.038mg Almond
Vitamin B3 3.618mg 0.669mg Almond
Vitamin B5 0.471mg 0.197mg Almond
Vitamin B6 0.137mg 0.119mg Almond
Folate 44µg 43µg Almond
Choline 52.1mg 7.6mg Almond
Vitamin K 0µg 4.2µg Mango
Tryptophan 0.211mg 0.013mg Almond
Threonine 0.601mg 0.031mg Almond
Isoleucine 0.751mg 0.029mg Almond
Leucine 1.473mg 0.05mg Almond
Lysine 0.568mg 0.066mg Almond
Methionine 0.157mg 0.008mg Almond
Phenylalanine 1.132mg 0.027mg Almond
Valine 0.855mg 0.042mg Almond
Histidine 0.539mg 0.019mg Almond
Trans Fat 0.015g 0g Mango
Saturated Fat 3.802g 0.092g Mango
Monounsaturated Fat 31.551g 0.14g Almond
Polyunsaturated fat 12.329g 0.071g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond 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
78%
Almond
25%
Mango
Minerals Daily Need Coverage Score
142%
Almond
9%
Mango

Comparison summary

Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 3.71g)
Which food is cheaper?
Mango
Mango is cheaper (difference - $2.1)
Which food is lower in Sugar?
Almond
Almond is lower in Sugar (difference - 9.31g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food is richer in vitamins?
Almond
Almond is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
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. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.