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Avocado vs Mango - In-Depth Nutrition Comparison

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Summary of differences between Avocado and Mango

  • Avocado has more Vitamin B5, Fiber, Vitamin K, Vitamin B6, Folate, Potassium, Copper, and Vitamin E , however Mango is higher in Vitamin C.
  • Mango covers your daily need of Vitamin C 29% more than Avocado.
  • Avocado has 23 times more Saturated Fat than Mango. While Avocado has 2.126g of Saturated Fat, Mango has only 0.092g.

These are the specific foods used in this comparison Avocados, raw, all commercial varieties and Mangos, raw.

Infographic

Avocado vs Mango infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Mango
Contains more Iron +243.8%
Contains more Magnesium +190%
Contains more Phosphorus +271.4%
Contains more Potassium +188.7%
Contains more Zinc +611.1%
Contains more Copper +71.2%
Contains less Sodium -85.7%
Equal in Calcium - 11
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 21% 21% 23% 43% 1% 18% 64%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
Contains more Iron +243.8%
Contains more Magnesium +190%
Contains more Phosphorus +271.4%
Contains more Potassium +188.7%
Contains more Zinc +611.1%
Contains more Copper +71.2%
Contains less Sodium -85.7%
Equal in Calcium - 11

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Mango
Contains more Vitamin E +130%
Contains more Vitamin B1 +139.3%
Contains more Vitamin B2 +242.1%
Contains more Vitamin B3 +159.8%
Contains more Vitamin B5 +605.1%
Contains more Vitamin B6 +116%
Contains more Folate +88.4%
Contains more Vitamin K +400%
Contains more Vitamin A +641.1%
Contains more Vitamin C +264%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
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 +130%
Contains more Vitamin B1 +139.3%
Contains more Vitamin B2 +242.1%
Contains more Vitamin B3 +159.8%
Contains more Vitamin B5 +605.1%
Contains more Vitamin B6 +116%
Contains more Folate +88.4%
Contains more Vitamin K +400%
Contains more Vitamin A +641.1%
Contains more Vitamin C +264%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Avocado 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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Avocado Mango Opinion
Net carbs 1.83g 13.38g Mango
Protein 2g 0.82g Avocado
Fats 14.66g 0.38g Avocado
Carbs 8.53g 14.98g Mango
Calories 160kcal 60kcal Avocado
Starch 0.11g g Avocado
Fructose 0.12g 4.68g Mango
Sugar 0.66g 13.66g Avocado
Fiber 6.7g 1.6g Avocado
Calcium 12mg 11mg Avocado
Iron 0.55mg 0.16mg Avocado
Magnesium 29mg 10mg Avocado
Phosphorus 52mg 14mg Avocado
Potassium 485mg 168mg Avocado
Sodium 7mg 1mg Mango
Zinc 0.64mg 0.09mg Avocado
Copper 0.19mg 0.111mg Avocado
Vitamin A 146IU 1082IU Mango
Vitamin E 2.07mg 0.9mg Avocado
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 10mg 36.4mg Mango
Vitamin B1 0.067mg 0.028mg Avocado
Vitamin B2 0.13mg 0.038mg Avocado
Vitamin B3 1.738mg 0.669mg Avocado
Vitamin B5 1.389mg 0.197mg Avocado
Vitamin B6 0.257mg 0.119mg Avocado
Folate 81µg 43µg Avocado
Vitamin B12 0µg 0µg
Vitamin K 21µg 4.2µg Avocado
Tryptophan 0.025mg 0.013mg Avocado
Threonine 0.073mg 0.031mg Avocado
Isoleucine 0.084mg 0.029mg Avocado
Leucine 0.143mg 0.05mg Avocado
Lysine 0.132mg 0.066mg Avocado
Methionine 0.038mg 0.008mg Avocado
Phenylalanine 0.097mg 0.027mg Avocado
Valine 0.107mg 0.042mg Avocado
Histidine 0.049mg 0.019mg Avocado
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 2.126g 0.092g Mango
Monounsaturated Fat 9.799g 0.14g Avocado
Polyunsaturated fat 1.816g 0.071g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Mango
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Avocado
26
Mango
Mineral Summary Score
24
Avocado
10
Mango

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
Avocado
5%
Mango
Carbohydrates
9%
Avocado
15%
Mango
Fats
68%
Avocado
2%
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 - 2.034g)
Which food is cheaper?
Mango
Mango is cheaper (difference - $0.5)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 13g)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Avocado
Avocado is relatively richer in minerals
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.