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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 Potassium +188.7%
Contains more Magnesium +190%
Contains more Copper +71.2%
Contains more Zinc +611.1%
Contains more Phosphorus +271.4%
Contains less Sodium -85.7%
Equal in Calcium - 11
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 4% 43% 21% 64% 18% 23% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 4% 15% 8% 37% 3% 6% 1%
Contains more Iron +243.8%
Contains more Potassium +188.7%
Contains more Magnesium +190%
Contains more Copper +71.2%
Contains more Zinc +611.1%
Contains more Phosphorus +271.4%
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 Vitamin K +400%
Contains more Folate +88.4%
Contains more Vitamin C +264%
Contains more Vitamin A +641.1%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 9% 42% 0% 17% 30% 33% 84% 60% 0% 53% 61%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 122% 65% 19% 0% 7% 9% 13% 12% 28% 0% 11% 33%
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 Vitamin K +400%
Contains more Folate +88.4%
Contains more Vitamin C +264%
Contains more Vitamin A +641.1%

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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.