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Mango vs. Almond — In-Depth Nutrition Comparison

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What are the differences between Mango and Almond?

  • Mango is higher in Vitamin C, yet Almond is higher in Vitamin E , Copper, Manganese, Vitamin B2, Phosphorus, Magnesium, Iron, Fiber, and Zinc.
  • Almond's daily need coverage for Vitamin E is 165% more.

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

Infographic

Mango vs Almond 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.
Mango
0
:
9
Almond
Contains more Calcium +2345.5%
Contains more Iron +2218.8%
Contains more Magnesium +2600%
Contains more Phosphorus +3335.7%
Contains more Potassium +336.3%
Contains more Zinc +3366.7%
Contains more Copper +828.8%
Contains more Manganese +3358.7%
Contains more Selenium +583.3%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Contains more Calcium +2345.5%
Contains more Iron +2218.8%
Contains more Magnesium +2600%
Contains more Phosphorus +3335.7%
Contains more Potassium +336.3%
Contains more Zinc +3366.7%
Contains more Copper +828.8%
Contains more Manganese +3358.7%
Contains more Selenium +583.3%
Equal in Sodium - 1

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
3
:
8
Almond
Contains more Vitamin A +54000%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +2747.8%
Contains more Vitamin B1 +632.1%
Contains more Vitamin B2 +2894.7%
Contains more Vitamin B3 +440.8%
Contains more Vitamin B5 +139.1%
Contains more Vitamin B6 +15.1%
Contains more Choline +585.5%
Equal in Folate - 44
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 5% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 29% 0%
Contains more Vitamin A +54000%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +2747.8%
Contains more Vitamin B1 +632.1%
Contains more Vitamin B2 +2894.7%
Contains more Vitamin B3 +440.8%
Contains more Vitamin B5 +139.1%
Contains more Vitamin B6 +15.1%
Contains more Choline +585.5%
Equal in Folate - 44

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
1
:
4
Almond
Contains more Water +1792.5%
Contains more Protein +2479.3%
Contains more Fats +13039.5%
Contains more Carbs +43.9%
Contains more Other +722.2%
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 Water +1792.5%
Contains more Protein +2479.3%
Contains more Fats +13039.5%
Contains more Carbs +43.9%
Contains more Other +722.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
1
:
2
Almond
Contains less Saturated Fat -97.6%
Contains more Monounsaturated Fat +22436.4%
Contains more Polyunsaturated fat +17264.8%
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Contains less Saturated Fat -97.6%
Contains more Monounsaturated Fat +22436.4%
Contains more Polyunsaturated fat +17264.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mango
3
:
3
Almond
Contains more Sucrose +76.5%
Contains more Glucose +1082.4%
Contains more Fructose +4154.5%
Contains more Starch +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
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 Sucrose +76.5%
Contains more Glucose +1082.4%
Contains more Fructose +4154.5%
Contains more Starch +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mango Almond
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 Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mango Almond Opinion
Net carbs 13.38g 9.05g Mango
Protein 0.82g 21.15g Almond
Fats 0.38g 49.93g Almond
Carbs 14.98g 21.55g Almond
Calories 60kcal 579kcal Almond
Starch 0.72g Almond
Fructose 4.68g 0.11g Mango
Sugar 13.66g 4.35g Almond
Fiber 1.6g 12.5g Almond
Calcium 11mg 269mg Almond
Iron 0.16mg 3.71mg Almond
Magnesium 10mg 270mg Almond
Phosphorus 14mg 481mg Almond
Potassium 168mg 733mg Almond
Sodium 1mg 1mg
Zinc 0.09mg 3.12mg Almond
Copper 0.111mg 1.031mg Almond
Manganese 0.063mg 2.179mg Almond
Selenium 0.6µg 4.1µg Almond
Vitamin A 1082IU 2IU Mango
Vitamin A RAE 54µg 0µg Mango
Vitamin E 0.9mg 25.63mg Almond
Vitamin C 36.4mg 0mg Mango
Vitamin B1 0.028mg 0.205mg Almond
Vitamin B2 0.038mg 1.138mg Almond
Vitamin B3 0.669mg 3.618mg Almond
Vitamin B5 0.197mg 0.471mg Almond
Vitamin B6 0.119mg 0.137mg Almond
Folate 43µg 44µg Almond
Choline 7.6mg 52.1mg Almond
Vitamin K 4.2µg 0µg Mango
Tryptophan 0.013mg 0.211mg Almond
Threonine 0.031mg 0.601mg Almond
Isoleucine 0.029mg 0.751mg Almond
Leucine 0.05mg 1.473mg Almond
Lysine 0.066mg 0.568mg Almond
Methionine 0.008mg 0.157mg Almond
Phenylalanine 0.027mg 1.132mg Almond
Valine 0.042mg 0.855mg Almond
Histidine 0.019mg 0.539mg Almond
Trans Fat 0g 0.015g Mango
Saturated Fat 0.092g 3.802g Mango
Monounsaturated Fat 0.14g 31.551g Almond
Polyunsaturated fat 0.071g 12.329g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Almond
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
25%
Mango
78%
Almond
Minerals Daily Need Coverage Score
9%
Mango
142%
Almond

Comparison summary

Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 3.71g)
Which food is cheaper?
Mango
Mango is cheaper (difference - $2.1)
Which food is lower in Sugar?
Almond
Almond is lower in Sugar (difference - 9.31g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food is richer in vitamins?
Almond
Almond is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Almond - 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.