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American cheese vs. Mango — In-Depth Nutrition Comparison

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How are American cheese and mango different?

  • American cheese is higher in calcium, phosphorus, vitamin B12, selenium, zinc, and vitamin B2; however, mango is richer in vitamin C.
  • Daily need coverage for calcium for American cheese is 103% higher.
  • Mango has less cholesterol.
  • American cheese has a lower glycemic index (27) than mango (51).

Cheese, pasteurized process, American, without added vitamin D and Mangos, raw are the varieties used in this article.

Infographic

American cheese 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Mango
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
Contains more MagnesiumMagnesium +160%
Contains more CalciumCalcium +9400%
Contains more IronIron +293.8%
Contains more ZincZinc +2666.7%
Contains more PhosphorusPhosphorus +4478.6%
Contains more SeleniumSelenium +3266.7%
Contains more PotassiumPotassium +27.3%
Contains more CopperCopper +141.3%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +53.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Mango
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 121% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Contains more Vitamin AVitamin A +363%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +515.8%
Contains more Vitamin B5Vitamin B5 +104.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +376.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +12.5%
Contains more Vitamin B1Vitamin B1 +86.7%
Contains more Vitamin B3Vitamin B3 +780.3%
Contains more Vitamin B6Vitamin B6 +120.4%
Contains more Vitamin KVitamin K +61.5%
Contains more FolateFolate +437.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Mango
2
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more ProteinProtein +2111%
Contains more FatsFats +8265.8%
Contains more OtherOther +1780.6%
Contains more CarbsCarbs +304.9%
Contains more WaterWater +110.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Mango
1
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 g
Contains more Mono. FatMonounsaturated fat +5782.9%
Contains more Poly. FatPolyunsaturated fat +1711.3%
Contains less Sat. FatSaturated fat -99.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
95% 5%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.15 g
Maltose: 0 g
Galactose: 0.11 g
Mango
3
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 LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Maltose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
American cheese Mango
Lower in Cholesterol ok
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
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient American cheese Mango DV% diff.
Calcium 1045mg 11mg 103%
Phosphorus 641mg 14mg 90%
Saturated fat 18.057g 0.092g 82%
Sodium 1671mg 1mg 73%
Vitamin B12 1.5µg 0µg 63%
Fats 31.79g 0.38g 48%
Vitamin C 0mg 36.4mg 40%
Selenium 20.2µg 0.6µg 36%
Protein 18.13g 0.82g 35%
Cholesterol 100mg 0mg 33%
Zinc 2.49mg 0.09mg 22%
Vitamin A 250µg 54µg 22%
Monounsaturated fat 8.236g 0.14g 20%
Calories 371kcal 60kcal 16%
Vitamin B2 0.234mg 0.038mg 15%
Folate 8µg 43µg 9%
Polyunsaturated fat 1.286g 0.071g 8%
Copper 0.046mg 0.111mg 7%
Fiber 0g 1.6g 6%
Fructose 0g 4.68g 6%
Iron 0.63mg 0.16mg 6%
Choline 36.2mg 7.6mg 5%
Vitamin B6 0.054mg 0.119mg 5%
Vitamin B3 0.076mg 0.669mg 4%
Vitamin B5 0.403mg 0.197mg 4%
Carbs 3.7g 14.98g 4%
Magnesium 26mg 10mg 4%
Vitamin D 0.6µg 0µg 3%
Vitamin D 23IU 0IU 3%
Vitamin B1 0.015mg 0.028mg 1%
Potassium 132mg 168mg 1%
Manganese 0.041mg 0.063mg 1%
Vitamin K 2.6µg 4.2µg 1%
Vitamin E 0.8mg 0.9mg 1%
Net carbs 3.7g 13.38g N/A
Sugar 2.26g 13.66g N/A
Trans fat 1.144g 0g N/A
Tryptophan 0.232mg 0.013mg 0%
Threonine 0.772mg 0.031mg 0%
Isoleucine 0.938mg 0.029mg 0%
Leucine 1.716mg 0.05mg 0%
Lysine 1.516mg 0.066mg 0%
Methionine 0.475mg 0.008mg 0%
Phenylalanine 0.939mg 0.027mg 0%
Valine 1.187mg 0.042mg 0%
Histidine 0.546mg 0.019mg 0%
Omega-3 - EPA 0.012g 0g N/A
Omega-3 - DHA 0.006g 0g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
American cheese Mango
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
American cheese
21%
Mango
Minerals Daily Need Coverage Score
106%
American cheese
9%
Mango

Comparison summary

Which food is lower in Cholesterol?
Mango
Mango is lower in Cholesterol (difference - 100mg)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 1670mg)
Which food is lower in Saturated fat?
Mango
Mango is lower in Saturated fat (difference - 17.965g)
Which food is cheaper?
Mango
Mango is cheaper (difference - $2.1)
Which food is lower in Sugar?
American cheese
American cheese is lower in Sugar (difference - 11.4g)
Which food is lower in glycemic index?
American cheese
American cheese is lower in glycemic index (difference - 24)
Which food is richer in minerals?
American cheese
American cheese is relatively richer in minerals
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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.