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Cheese vs. Mango — In-Depth Nutrition Comparison

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A recap on the differences between cheese and mango

  • Cheese is higher in calcium, phosphorus, selenium, vitamin B12, zinc, and vitamin B2, yet mango is higher in vitamin C.
  • Cheese covers your daily saturated fat needs 94% more than mango.
  • The amount of cholesterol in mango is lower.
  • The glycemic index of cheese is lower.

Food varieties used in this article are Cheese, cheddar and Mangos, raw.

Infographic

Cheese 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Mango
Mango
5
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 +170%
Contains more CalciumCalcium +6354.5%
Contains more ZincZinc +3944.4%
Contains more PhosphorusPhosphorus +3150%
Contains more SeleniumSelenium +4650%
Contains more PotassiumPotassium +121.1%
Contains more IronIron +14.3%
Contains more CopperCopper +270%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +133.3%

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.
Cheese
Cheese
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Mango
Mango
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 121% 0% 18% 18% 7% 8.8% 13% 12% 27% 0% 11% 32%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +511.1%
Contains more Vitamin B2Vitamin B2 +1026.3%
Contains more Vitamin B5Vitamin B5 +108.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +26.8%
Contains more Vitamin B3Vitamin B3 +1033.9%
Contains more Vitamin B6Vitamin B6 +80.3%
Contains more Vitamin KVitamin K +75%
Contains more FolateFolate +59.3%
~equal in Vitamin B1 ~0.028mg

All nutrients comparison - raw data values

Nutrient Cheese Mango DV% diff.
Saturated fat 18.867g 0.092g 85%
Calcium 710mg 11mg 70%
Phosphorus 455mg 14mg 63%
Fats 33.31g 0.38g 51%
Selenium 28.5µg 0.6µg 51%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 0.82g 44%
Vitamin C 0mg 36.4mg 40%
Cholesterol 99mg 0mg 33%
Zinc 3.64mg 0.09mg 32%
Vitamin A 330µg 54µg 31%
Vitamin B2 0.428mg 0.038mg 30%
Sodium 653mg 1mg 28%
Monounsaturated fat 9.246g 0.14g 23%
Calories 404kcal 60kcal 17%
Copper 0.03mg 0.111mg 9%
Polyunsaturated fat 1.421g 0.071g 9%
Fiber 0g 1.6g 6%
Fructose 0g 4.68g 6%
Carbs 3.09g 14.98g 4%
Magnesium 27mg 10mg 4%
Vitamin B3 0.059mg 0.669mg 4%
Vitamin B5 0.41mg 0.197mg 4%
Vitamin B6 0.066mg 0.119mg 4%
Folate 27µg 43µg 4%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Potassium 76mg 168mg 3%
Manganese 0.027mg 0.063mg 2%
Vitamin K 2.4µg 4.2µg 2%
Choline 16.5mg 7.6mg 2%
Vitamin E 0.71mg 0.9mg 1%
Protein per 100 calories 5.7g 1.4g N/A
Calories per 10 g protein 177kcal 732kcal N/A
Weight per 100 calories 25g 167g N/A
Unsaturated / Saturated Fat ratio 0.57 2.3 N/A
Net carbs 3.09g 13.38g N/A
Iron 0.14mg 0.16mg 0%
Sugar 0.48g 13.66g N/A
Vitamin B1 0.029mg 0.028mg 0%
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0.013mg 0%
Threonine 1.044mg 0.031mg 0%
Isoleucine 1.206mg 0.029mg 0%
Leucine 1.939mg 0.05mg 0%
Lysine 1.025mg 0.066mg 0%
Methionine 0.547mg 0.008mg 0%
Phenylalanine 1.074mg 0.027mg 0%
Valine 1.404mg 0.042mg 0%
Histidine 0.547mg 0.019mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Mango
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 +2689%
Contains more FatsFats +8665.8%
Contains more OtherOther +930.6%
Contains more CarbsCarbs +384.8%
Contains more WaterWater +125.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Mango
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 +6504.3%
Contains more Poly. FatPolyunsaturated fat +1901.4%
Contains less Sat. FatSaturated fat -99.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cheese
Cheese
2
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
Mango
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 +673.1%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Maltose ~0g

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.