Mango vs. Avocado — In-Depth Nutrition Comparison
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Summary of differences between mango and avocadoes
- Mango has more vitamin C and vitamin A; however, avocadoes are higher in vitamin B5, fiber, vitamin K, vitamin B6, folate, potassium, and copper.
- Mango covers your daily need for vitamin C, 29% more than avocadoes.
- Mango has 7 times more vitamin A than avocadoes. While mango has 1082IU of vitamin A, avocadoes have only 146IU.
- 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.
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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 | +671.4% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 36.4mg | 10mg | 29% |
| Monounsaturated fat | 0.14g | 9.799g | 24% |
| Vitamin B5 | 0.197mg | 1.389mg | 24% |
| Fats | 0.38g | 14.66g | 22% |
| Fiber | 1.6g | 6.7g | 20% |
| Vitamin K | 4.2µg | 21µg | 14% |
| Polyunsaturated fat | 0.071g | 1.816g | 12% |
| Vitamin B6 | 0.119mg | 0.257mg | 11% |
| Folate | 43µg | 81µg | 10% |
| Saturated fat | 0.092g | 2.126g | 9% |
| Potassium | 168mg | 485mg | 9% |
| Copper | 0.111mg | 0.19mg | 9% |
| Vitamin E | 0.9mg | 2.07mg | 8% |
| Vitamin B2 | 0.038mg | 0.13mg | 7% |
| Vitamin B3 | 0.669mg | 1.738mg | 7% |
| Fructose | 4.68g | 0.12g | 6% |
| Calories | 60kcal | 160kcal | 5% |
| Vitamin A | 54µg | 7µg | 5% |
| Phosphorus | 14mg | 52mg | 5% |
| Iron | 0.16mg | 0.55mg | 5% |
| Zinc | 0.09mg | 0.64mg | 5% |
| Magnesium | 10mg | 29mg | 5% |
| Manganese | 0.063mg | 0.142mg | 3% |
| Vitamin B1 | 0.028mg | 0.067mg | 3% |
| Protein | 0.82g | 2g | 2% |
| Carbs | 14.98g | 8.53g | 2% |
| Choline | 7.6mg | 14.2mg | 1% |
| Net carbs | 13.38g | 1.83g | N/A |
| Calcium | 11mg | 12mg | 0% |
| Sugar | 13.66g | 0.66g | N/A |
| Starch | 0.11g | 0% | |
| Sodium | 1mg | 7mg | 0% |
| Selenium | 0.6µg | 0.4µg | 0% |
| Tryptophan | 0.013mg | 0.025mg | 0% |
| Threonine | 0.031mg | 0.073mg | 0% |
| Isoleucine | 0.029mg | 0.084mg | 0% |
| Leucine | 0.05mg | 0.143mg | 0% |
| Lysine | 0.066mg | 0.132mg | 0% |
| Methionine | 0.008mg | 0.038mg | 0% |
| Phenylalanine | 0.027mg | 0.097mg | 0% |
| Valine | 0.042mg | 0.107mg | 0% |
| Histidine | 0.019mg | 0.049mg | 0% |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
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
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~equal in
Maltose
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