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  6. Sardine vs. Mango

Sardine vs. Mango — In-Depth Nutrition Comparison

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The main differences between Sardine and Mango

  • Sardine is richer in Vitamin B12, Selenium, Phosphorus, Calcium, Iron, Vitamin D, Vitamin B3, and Vitamin B2, yet Mango is richer in Vitamin C.
  • Daily need coverage for Vitamin B12 from Sardine is 373% higher.

Food types used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Mangos, raw.

Infographic

Sardine 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.
Sardine
Sardine
9
:
1
Mango
Mango
Contains more Calcium +3372.7%
Contains more Iron +1725%
Contains more Magnesium +290%
Contains more Phosphorus +3400%
Contains more Potassium +136.3%
Contains more Zinc +1355.6%
Contains more Copper +67.6%
Contains more Manganese +71.4%
Contains more Selenium +8683.3%
Contains less Sodium -99.7%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Contains more Calcium +3372.7%
Contains more Iron +1725%
Contains more Magnesium +290%
Contains more Phosphorus +3400%
Contains more Potassium +136.3%
Contains more Zinc +1355.6%
Contains more Copper +67.6%
Contains more Manganese +71.4%
Contains more Selenium +8683.3%
Contains less Sodium -99.7%

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.
Sardine
Sardine
8
:
4
Mango
Mango
Contains more Vitamin E +126.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +185.7%
Contains more Vitamin B2 +497.4%
Contains more Vitamin B3 +684%
Contains more Vitamin B5 +225.9%
Contains more Vitamin B6 +40.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +901.9%
Contains more Vitamin C +∞%
Contains more Folate +330%
Contains more Vitamin K +61.5%
Sardine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Mango
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 +126.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +185.7%
Contains more Vitamin B2 +497.4%
Contains more Vitamin B3 +684%
Contains more Vitamin B5 +225.9%
Contains more Vitamin B6 +40.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +901.9%
Contains more Vitamin C +∞%
Contains more Folate +330%
Contains more Vitamin K +61.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sardine
Sardine
3
:
2
Mango
Mango
Contains more Protein +2902.4%
Contains more Fats +2913.2%
Contains more Other +1100%
Contains more Carbs +∞%
Contains more Water +40%
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more Protein +2902.4%
Contains more Fats +2913.2%
Contains more Other +1100%
Contains more Carbs +∞%
Contains more Water +40%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sardine
Sardine
2
:
1
Mango
Mango
Contains more Monounsaturated Fat +2663.6%
Contains more Polyunsaturated fat +7150.7%
Contains less Saturated Fat -94%
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Contains more Monounsaturated Fat +2663.6%
Contains more Polyunsaturated fat +7150.7%
Contains less Saturated Fat -94%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sardine Mango
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Sardine Mango Opinion
Net carbs 0g 13.38g Mango
Protein 24.62g 0.82g Sardine
Fats 11.45g 0.38g Sardine
Carbs 0g 14.98g Mango
Calories 208kcal 60kcal Sardine
Fructose 4.68g Mango
Sugar 0g 13.66g Sardine
Fiber 0g 1.6g Mango
Calcium 382mg 11mg Sardine
Iron 2.92mg 0.16mg Sardine
Magnesium 39mg 10mg Sardine
Phosphorus 490mg 14mg Sardine
Potassium 397mg 168mg Sardine
Sodium 307mg 1mg Mango
Zinc 1.31mg 0.09mg Sardine
Copper 0.186mg 0.111mg Sardine
Manganese 0.108mg 0.063mg Sardine
Selenium 52.7µg 0.6µg Sardine
Vitamin A 108IU 1082IU Mango
Vitamin A RAE 32µg 54µg Mango
Vitamin E 2.04mg 0.9mg Sardine
Vitamin D 193IU 0IU Sardine
Vitamin D 4.8µg 0µg Sardine
Vitamin C 0mg 36.4mg Mango
Vitamin B1 0.08mg 0.028mg Sardine
Vitamin B2 0.227mg 0.038mg Sardine
Vitamin B3 5.245mg 0.669mg Sardine
Vitamin B5 0.642mg 0.197mg Sardine
Vitamin B6 0.167mg 0.119mg Sardine
Folate 10µg 43µg Mango
Vitamin B12 8.94µg 0µg Sardine
Vitamin K 2.6µg 4.2µg Mango
Tryptophan 0.276mg 0.013mg Sardine
Threonine 1.079mg 0.031mg Sardine
Isoleucine 1.134mg 0.029mg Sardine
Leucine 2.001mg 0.05mg Sardine
Lysine 2.26mg 0.066mg Sardine
Methionine 0.729mg 0.008mg Sardine
Phenylalanine 0.961mg 0.027mg Sardine
Valine 1.268mg 0.042mg Sardine
Histidine 0.725mg 0.019mg Sardine
Cholesterol 142mg 0mg Mango
Saturated Fat 1.528g 0.092g Mango
Omega-3 - DHA 0.509g 0g Sardine
Omega-3 - EPA 0.473g 0g Sardine
Monounsaturated Fat 3.869g 0.14g Sardine
Polyunsaturated fat 5.148g 0.071g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Mango
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
131%
Sardine
26%
Mango
Minerals Daily Need Coverage Score
94%
Sardine
9%
Mango

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 13.66g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 306mg)
Which food is lower in Cholesterol?
Mango
Mango is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 1.436g)
Which food is cheaper?
Mango
Mango is cheaper (difference - $6.7)

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.