Mango vs. Avocado — In-Depth Nutrition Comparison
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Summary of differences between mango and avocado
- Mango has more vitamin C; however, avocado is higher in vitamin B5, fiber, vitamin K, vitamin B6, folate, potassium, copper, and vitamin E.
- Mango covers your daily need for vitamin C 29% more than avocado.
- Mango has 4 times more Vitamin C than avocado. While mango has 36.4mg of Vitamin C, avocado has only 10mg.
- Mango has less saturated Fat.
- The glycemic index of mango is higher.
These are the specific foods used in this comparison Mangos, raw and Avocados, raw, all commercial varieties.
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.
| Contains less SodiumSodium | -85.7% |
| Contains more SeleniumSelenium | +50% |
| Contains more MagnesiumMagnesium | +190% |
| Contains more PotassiumPotassium | +188.7% |
| Contains more IronIron | +243.8% |
| Contains more CopperCopper | +71.2% |
| Contains more ZincZinc | +611.1% |
| Contains more PhosphorusPhosphorus | +271.4% |
| Contains more ManganeseManganese | +125.4% |
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.
| Contains more Vitamin CVitamin C | +264% |
| Contains more Vitamin AVitamin A | +641.1% |
| Contains more Vitamin EVitamin E | +130% |
| Contains more Vitamin B1Vitamin B1 | +139.3% |
| Contains more Vitamin B2Vitamin B2 | +242.1% |
| Contains more Vitamin B3Vitamin B3 | +159.8% |
| Contains more Vitamin B5Vitamin B5 | +605.1% |
| Contains more Vitamin B6Vitamin B6 | +116% |
| Contains more Vitamin KVitamin K | +400% |
| Contains more FolateFolate | +88.4% |
| Contains more CholineCholine | +86.8% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +75.6% |
| Contains more WaterWater | +14% |
| Contains more ProteinProtein | +143.9% |
| Contains more FatsFats | +3757.9% |
| Contains more OtherOther | +338.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -95.7% |
| Contains more Mono. FatMonounsaturated Fat | +6899.3% |
| Contains more Poly. FatPolyunsaturated fat | +2457.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +11516.7% |
| Contains more GlucoseGlucose | +443.2% |
| Contains more FructoseFructose | +3800% |
| Contains more StarchStarch | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~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.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 60kcal | 160kcal |
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| Protein | 0.82g | 2g |
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| Fats | 0.38g | 14.66g |
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| Vitamin C | 36.4mg | 10mg |
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| Net carbs | 13.38g | 1.83g |
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| Carbs | 14.98g | 8.53g |
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| Magnesium | 10mg | 29mg |
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| Calcium | 11mg | 12mg |
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| Potassium | 168mg | 485mg |
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| Iron | 0.16mg | 0.55mg |
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| Sugar | 13.66g | 0.66g |
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| Fiber | 1.6g | 6.7g |
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| Copper | 0.111mg | 0.19mg |
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| Zinc | 0.09mg | 0.64mg |
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| Starch | 0.11g |
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| Phosphorus | 14mg | 52mg |
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| Sodium | 1mg | 7mg |
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| Vitamin A | 1082IU | 146IU |
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| Vitamin A | 54µg | 7µg |
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| Vitamin E | 0.9mg | 2.07mg |
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| Manganese | 0.063mg | 0.142mg |
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| Selenium | 0.6µg | 0.4µg |
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| Vitamin B1 | 0.028mg | 0.067mg |
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| Vitamin B2 | 0.038mg | 0.13mg |
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| Vitamin B3 | 0.669mg | 1.738mg |
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| Vitamin B5 | 0.197mg | 1.389mg |
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| Vitamin B6 | 0.119mg | 0.257mg |
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| Vitamin K | 4.2µg | 21µg |
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| Folate | 43µg | 81µg |
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| Choline | 7.6mg | 14.2mg |
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| Saturated Fat | 0.092g | 2.126g |
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| Monounsaturated Fat | 0.14g | 9.799g |
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| Polyunsaturated fat | 0.071g | 1.816g |
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| Tryptophan | 0.013mg | 0.025mg |
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| Threonine | 0.031mg | 0.073mg |
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| Isoleucine | 0.029mg | 0.084mg |
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| Leucine | 0.05mg | 0.143mg |
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| Lysine | 0.066mg | 0.132mg |
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| Methionine | 0.008mg | 0.038mg |
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| Phenylalanine | 0.027mg | 0.097mg |
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| Valine | 0.042mg | 0.107mg |
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| Histidine | 0.019mg | 0.049mg |
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| Fructose | 4.68g | 0.12g |
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| Omega-3 - ALA | 0.111g |
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| Omega-6 - Gamma-linoleic acid | 0.015g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
33%
Minerals Daily Need Coverage Score
9%
21%
Comparison summary
Which food contains less Sodium?
Mango contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Mango is lower in Saturated Fat (difference - 2.034g)
Which food is cheaper?
Mango is cheaper (difference - $0.5)
Which food is lower in Sugar?
Avocado is lower in Sugar (difference - 13g)
Which food is lower in glycemic index?
Avocado is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Avocado is relatively richer in minerals
Which food is richer in vitamins?
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)