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Mango vs. Almond butter — In-Depth Nutrition Comparison

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Differences between mango and almond butter

  • Mango has more vitamin C, while almond butter has more vitamin E, copper, manganese, phosphorus, vitamin B2, magnesium, iron, fiber, and calcium.
  • Almond butter's daily need coverage for vitamin E is 155% higher.

The food types used in this comparison are Mangos, raw and Nuts, almond butter, plain, without salt added.

Infographic

Mango vs Almond butter 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
1
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 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains less SodiumSodium -85.7%
Contains more MagnesiumMagnesium +2690%
Contains more CalciumCalcium +3054.5%
Contains more PotassiumPotassium +345.2%
Contains more IronIron +2081.3%
Contains more CopperCopper +741.4%
Contains more ZincZinc +3555.6%
Contains more PhosphorusPhosphorus +3528.6%
Contains more ManganeseManganese +3282.5%
Contains more SeleniumSelenium +300%

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
4
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% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
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% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +15.5%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +2590%
Contains more Vitamin B1Vitamin B1 +46.4%
Contains more Vitamin B2Vitamin B2 +2371.1%
Contains more Vitamin B3Vitamin B3 +371.6%
Contains more Vitamin B5Vitamin B5 +61.4%
Contains more FolateFolate +23.3%
Contains more CholineCholine +585.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more WaterWater +4989%
Contains more ProteinProtein +2456.1%
Contains more FatsFats +14505.3%
Contains more CarbsCarbs +25.6%
Contains more OtherOther +755.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated fat -97.8%
Contains more Mono. FatMonounsaturated fat +23075%
Contains more Poly. FatPolyunsaturated fat +19073.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
2% 96%
Starch: 0.08 g
Sucrose: 4.34 g
Glucose: 0.02 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0 g
Contains more SucroseSucrose +60.6%
Contains more GlucoseGlucose +9950%
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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 butter
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 ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mango Almond butter DV% diff.
Vitamin E 0.9mg 24.21mg 155%
Copper 0.111mg 0.934mg 91%
Manganese 0.063mg 2.131mg 90%
Polyunsaturated fat 0.071g 13.613g 90%
Fats 0.38g 55.5g 85%
Monounsaturated fat 0.14g 32.445g 81%
Phosphorus 14mg 508mg 71%
Vitamin B2 0.038mg 0.939mg 69%
Magnesium 10mg 279mg 64%
Iron 0.16mg 3.49mg 42%
Vitamin C 36.4mg 0mg 40%
Protein 0.82g 20.96g 40%
Fiber 1.6g 10.3g 35%
Calcium 11mg 347mg 34%
Zinc 0.09mg 3.29mg 29%
Calories 60kcal 614kcal 28%
Saturated fat 0.092g 4.152g 18%
Potassium 168mg 748mg 17%
Vitamin B3 0.669mg 3.155mg 16%
Choline 7.6mg 52.1mg 8%
Fructose 4.68g 0g 6%
Vitamin A 54µg 0µg 6%
Vitamin K 4.2µg 0µg 4%
Selenium 0.6µg 2.4µg 3%
Folate 43µg 53µg 3%
Vitamin B5 0.197mg 0.318mg 2%
Carbs 14.98g 18.82g 1%
Vitamin B1 0.028mg 0.041mg 1%
Vitamin B6 0.119mg 0.103mg 1%
Net carbs 13.38g 8.52g N/A
Sugar 13.66g 4.43g N/A
Starch 0.08g 0%
Sodium 1mg 7mg 0%
Tryptophan 0.013mg 0.159mg 0%
Threonine 0.031mg 0.555mg 0%
Isoleucine 0.029mg 0.813mg 0%
Leucine 0.05mg 1.483mg 0%
Lysine 0.066mg 0.612mg 0%
Methionine 0.008mg 0.122mg 0%
Phenylalanine 0.027mg 1.149mg 0%
Valine 0.042mg 0.937mg 0%
Histidine 0.019mg 0.55mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Almond butter
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
21%
Mango
68%
Almond butter
Minerals Daily Need Coverage Score
9%
Mango
141%
Almond butter

Comparison summary

Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Mango
Mango is lower in Saturated fat (difference - 4.06g)
Which food is cheaper?
Mango
Mango is cheaper (difference - $2.7)
Which food is lower in Sugar?
Almond butter
Almond butter is lower in Sugar (difference - 9.23g)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrients
  2. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.