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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 of Vitamin C 29% more than Avocado.
  • Mango has less Saturated Fat.

These are the specific foods used in this comparison Mangos, raw and Avocados, raw, all commercial varieties.

Infographic

Mango vs Avocado 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Mango
1
:
Contains less Sodium -85.7%
Contains more Iron +243.8%
Contains more Magnesium +190%
Contains more Phosphorus +271.4%
Contains more Potassium +188.7%
Contains more Zinc +611.1%
Contains more Copper +71.2%
Equal in Calcium - 12
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 21% 21% 23% 43% 1% 18% 64%
Contains less Sodium -85.7%
Contains more Iron +243.8%
Contains more Magnesium +190%
Contains more Phosphorus +271.4%
Contains more Potassium +188.7%
Contains more Zinc +611.1%
Contains more Copper +71.2%
Equal in Calcium - 12

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Mango
2
:
Contains more Vitamin A +641.1%
Contains more Vitamin C +264%
Contains more Vitamin E +130%
Contains more Vitamin B1 +139.3%
Contains more Vitamin B2 +242.1%
Contains more Vitamin B3 +159.8%
Contains more Vitamin B5 +605.1%
Contains more Vitamin B6 +116%
Contains more Folate +88.4%
Contains more Vitamin K +400%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Contains more Vitamin A +641.1%
Contains more Vitamin C +264%
Contains more Vitamin E +130%
Contains more Vitamin B1 +139.3%
Contains more Vitamin B2 +242.1%
Contains more Vitamin B3 +159.8%
Contains more Vitamin B5 +605.1%
Contains more Vitamin B6 +116%
Contains more Folate +88.4%
Contains more Vitamin K +400%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mango Avocado
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mango Avocado Opinion
Net carbs 13.38g 1.83g Mango
Protein 0.82g 2g Avocado
Fats 0.38g 14.66g Avocado
Carbs 14.98g 8.53g Mango
Calories 60kcal 160kcal Avocado
Starch g 0.11g Avocado
Fructose 4.68g 0.12g Mango
Sugar 13.66g 0.66g Avocado
Fiber 1.6g 6.7g Avocado
Calcium 11mg 12mg Avocado
Iron 0.16mg 0.55mg Avocado
Magnesium 10mg 29mg Avocado
Phosphorus 14mg 52mg Avocado
Potassium 168mg 485mg Avocado
Sodium 1mg 7mg Mango
Zinc 0.09mg 0.64mg Avocado
Copper 0.111mg 0.19mg Avocado
Vitamin A 1082IU 146IU Mango
Vitamin E 0.9mg 2.07mg Avocado
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 36.4mg 10mg Mango
Vitamin B1 0.028mg 0.067mg Avocado
Vitamin B2 0.038mg 0.13mg Avocado
Vitamin B3 0.669mg 1.738mg Avocado
Vitamin B5 0.197mg 1.389mg Avocado
Vitamin B6 0.119mg 0.257mg Avocado
Folate 43µg 81µg Avocado
Vitamin B12 0µg 0µg
Vitamin K 4.2µg 21µg Avocado
Tryptophan 0.013mg 0.025mg Avocado
Threonine 0.031mg 0.073mg Avocado
Isoleucine 0.029mg 0.084mg Avocado
Leucine 0.05mg 0.143mg Avocado
Lysine 0.066mg 0.132mg Avocado
Methionine 0.008mg 0.038mg Avocado
Phenylalanine 0.027mg 0.097mg Avocado
Valine 0.042mg 0.107mg Avocado
Histidine 0.019mg 0.049mg Avocado
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.092g 2.126g Mango
Monounsaturated Fat 0.14g 9.799g Avocado
Polyunsaturated fat 0.071g 1.816g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Avocado
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
26
Mango
35
Avocado
Mineral Summary Score
10
Mango
24
Avocado

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Mango
12%
Avocado
Carbohydrates
15%
Mango
9%
Avocado
Fats
2%
Mango
68%
Avocado

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 - 2.034g)
Which food is cheaper?
Mango
Mango is cheaper (difference - $0.5)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 13g)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Avocado
Avocado is relatively richer in minerals
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.