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  6. Mango vs. Almonds

Mango vs. Almonds — In-Depth Nutrition Comparison

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What are the differences between mango and almonds?

  • Mango is higher in vitamin C, yet almonds are higher in vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, iron, fiber, and zinc.
  • Almonds' daily need coverage for vitamin E is 165% more.
  • The glycemic index of almonds is lower.

We used Mangos, raw and Nuts, almonds types in this article.

Infographic

Mango vs Almonds 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.
Mango
Mango
0
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more MagnesiumMagnesium +2600%
Contains more CalciumCalcium +2345.5%
Contains more PotassiumPotassium +336.3%
Contains more IronIron +2218.8%
Contains more CopperCopper +828.8%
Contains more ZincZinc +3366.7%
Contains more PhosphorusPhosphorus +3335.7%
Contains more ManganeseManganese +3358.7%
Contains more SeleniumSelenium +583.3%
~equal in Sodium ~1mg

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.
Mango
Mango
3
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%
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% 0% 0% 513% 51% 263% 68% 28% 32% 0% 0% 33%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +2747.8%
Contains more Vitamin B1Vitamin B1 +632.1%
Contains more Vitamin B2Vitamin B2 +2894.7%
Contains more Vitamin B3Vitamin B3 +440.8%
Contains more Vitamin B5Vitamin B5 +139.1%
Contains more Vitamin B6Vitamin B6 +15.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~44µg

All nutrients comparison - raw data values

Nutrient Mango Almonds DV% diff.
Vitamin E 0.9mg 25.63mg 165%
Copper 0.111mg 1.031mg 102%
Manganese 0.063mg 2.179mg 92%
Vitamin B2 0.038mg 1.138mg 85%
Polyunsaturated fat 0.071g 12.329g 82%
Monounsaturated fat 0.14g 31.551g 79%
Fats 0.38g 49.93g 76%
Phosphorus 14mg 481mg 67%
Magnesium 10mg 270mg 62%
Iron 0.16mg 3.71mg 44%
Fiber 1.6g 12.5g 44%
Protein 0.82g 21.15g 41%
Vitamin C 36.4mg 0mg 40%
Zinc 0.09mg 3.12mg 28%
Calories 60kcal 579kcal 26%
Calcium 11mg 269mg 26%
Vitamin B3 0.669mg 3.618mg 18%
Potassium 168mg 733mg 17%
Saturated fat 0.092g 3.802g 17%
Vitamin B1 0.028mg 0.205mg 15%
Choline 7.6mg 52.1mg 8%
Vitamin A 54µg 0µg 6%
Selenium 0.6µg 4.1µg 6%
Fructose 4.68g 0.11g 6%
Vitamin B5 0.197mg 0.471mg 5%
Vitamin K 4.2µg 0µg 4%
Carbs 14.98g 21.55g 2%
Vitamin B6 0.119mg 0.137mg 1%
Protein per 100 calories 1.4g 3.7g N/A
Calories per 10 g protein 732kcal 274kcal N/A
Weight per 100 calories 167g 17g N/A
Unsaturated / Saturated Fat ratio 2.3 12 N/A
Net carbs 13.38g 9.05g N/A
Sugar 13.66g 4.35g N/A
Starch 0.72g 0%
Sodium 1mg 1mg 0%
Folate 43µg 44µg 0%
Trans fat 0g 0.015g N/A
Tryptophan 0.013mg 0.211mg 0%
Threonine 0.031mg 0.601mg 0%
Isoleucine 0.029mg 0.751mg 0%
Leucine 0.05mg 1.473mg 0%
Lysine 0.066mg 0.568mg 0%
Methionine 0.008mg 0.157mg 0%
Phenylalanine 0.027mg 1.132mg 0%
Valine 0.042mg 0.855mg 0%
Histidine 0.019mg 0.539mg 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
1
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more WaterWater +1792.5%
Contains more ProteinProtein +2479.3%
Contains more FatsFats +13039.5%
Contains more CarbsCarbs +43.9%
Contains more OtherOther +722.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -97.6%
Contains more Mono. FatMonounsaturated fat +22436.4%
Contains more Poly. FatPolyunsaturated fat +17264.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
Contains more SucroseSucrose +76.5%
Contains more GlucoseGlucose +1082.4%
Contains more FructoseFructose +4154.5%
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.