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Cheese vs. Mango — In-Depth Nutrition Comparison

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A recap on differences between Cheese and Mango

  • Cheese is higher in Calcium, Phosphorus, Selenium, Vitamin B12, Zinc, Vitamin A, 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.

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

Infographic

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.
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
6
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% 75% 14% 18% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Mango
Mango
6
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% 65% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Contains more Vitamin AVitamin A +14.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1026.3%
Contains more Vitamin B5Vitamin B5 +108.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +117.1%
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

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cheese Mango Opinion
Calories 404kcal 60kcal Cheese
Protein 22.87g 0.82g Cheese
Fats 33.31g 0.38g Cheese
Vitamin C 0mg 36.4mg Mango
Net carbs 3.09g 13.38g Mango
Carbs 3.09g 14.98g Mango
Cholesterol 99mg 0mg Mango
Vitamin D 24IU 0IU Cheese
Magnesium 27mg 10mg Cheese
Calcium 710mg 11mg Cheese
Potassium 76mg 168mg Mango
Iron 0.14mg 0.16mg Mango
Sugar 0.48g 13.66g Cheese
Fiber 0g 1.6g Mango
Copper 0.03mg 0.111mg Mango
Zinc 3.64mg 0.09mg Cheese
Phosphorus 455mg 14mg Cheese
Sodium 653mg 1mg Mango
Vitamin A 1242IU 1082IU Cheese
Vitamin A 330µg 54µg Cheese
Vitamin E 0.71mg 0.9mg Mango
Vitamin D 0.6µg 0µg Cheese
Manganese 0.027mg 0.063mg Mango
Selenium 28.5µg 0.6µg Cheese
Vitamin B1 0.029mg 0.028mg Cheese
Vitamin B2 0.428mg 0.038mg Cheese
Vitamin B3 0.059mg 0.669mg Mango
Vitamin B5 0.41mg 0.197mg Cheese
Vitamin B6 0.066mg 0.119mg Mango
Vitamin B12 1.1µg 0µg Cheese
Vitamin K 2.4µg 4.2µg Mango
Folate 27µg 43µg Mango
Trans Fat 0.917g 0g Mango
Choline 16.5mg 7.6mg Cheese
Saturated Fat 18.867g 0.092g Mango
Monounsaturated Fat 9.246g 0.14g Cheese
Polyunsaturated fat 1.421g 0.071g Cheese
Tryptophan 0.547mg 0.013mg Cheese
Threonine 1.044mg 0.031mg Cheese
Isoleucine 1.206mg 0.029mg Cheese
Leucine 1.939mg 0.05mg Cheese
Lysine 1.025mg 0.066mg Cheese
Methionine 0.547mg 0.008mg Cheese
Phenylalanine 1.074mg 0.027mg Cheese
Valine 1.404mg 0.042mg Cheese
Histidine 0.547mg 0.019mg Cheese
Fructose 0g 4.68g Mango
Omega-3 - EPA 0.01g 0g Cheese
Omega-3 - DHA 0.001g 0g Cheese
Omega-3 - DPA 0.017g 0g Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
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%
Cheese
25%
Mango
Minerals Daily Need Coverage Score
79%
Cheese
9%
Mango

Comparison summary

Which food is lower in Cholesterol?
Mango
Mango is lower in Cholesterol (difference - 99mg)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 652mg)
Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 18.775g)
Which food is cheaper?
Mango
Mango is cheaper (difference - $1.7)
Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 13.18g)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 51)
Which food is richer in minerals?
?
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.
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. 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.