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  6. Mango vs. Canola oil

Mango vs. Canola oil — In-Depth Nutrition Comparison

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How are Mango and Canola oil different?

  • Mango is richer in Vitamin C, Copper, Folate, Vitamin B6, Fiber, and Vitamin A RAE, while Canola oil is higher in Vitamin E , and Vitamin K.
  • Canola oil covers your daily need of Vitamin E 110% more than Mango.
  • Mango is lower in Saturated Fat.

Mangos, raw and Oil, canola types were used in this article.

Infographic

Mango vs Canola oil 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
Mango
9
:
1
Canola oil
Canola oil
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Canola oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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
Mango
8
:
2
Canola oil
Canola oil
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +1840%
Contains more Vitamin K +1597.6%
Mango
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%
Canola oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 350% 0% 0% 0% 0% 0% 0% 0% 0% 0% 179%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +1840%
Contains more Vitamin K +1597.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
4
:
1
Canola oil
Canola oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +26215.8%
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Canola oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +26215.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
Mango
1
:
2
Canola oil
Canola oil
Contains less Saturated Fat -98.8%
Contains more Monounsaturated Fat +45097.1%
Contains more Polyunsaturated fat +39536.6%
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Canola oil
7% 64% 28%
Saturated Fat: 7.365 g
Monounsaturated Fat: 63.276 g
Polyunsaturated fat: 28.142 g
Contains less Saturated Fat -98.8%
Contains more Monounsaturated Fat +45097.1%
Contains more Polyunsaturated fat +39536.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mango Canola oil
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mango Canola oil Opinion
Net carbs 13.38g 0g Mango
Protein 0.82g 0g Mango
Fats 0.38g 100g Canola oil
Carbs 14.98g 0g Mango
Calories 60kcal 884kcal Canola oil
Fructose 4.68g Mango
Sugar 13.66g 0g Canola oil
Fiber 1.6g 0g Mango
Calcium 11mg 0mg Mango
Iron 0.16mg 0mg Mango
Magnesium 10mg 0mg Mango
Phosphorus 14mg 0mg Mango
Potassium 168mg 0mg Mango
Sodium 1mg 0mg Canola oil
Zinc 0.09mg 0mg Mango
Copper 0.111mg 0mg Mango
Manganese 0.063mg 0mg Mango
Selenium 0.6µg 0µg Mango
Vitamin A 1082IU 0IU Mango
Vitamin A RAE 54µg 0µg Mango
Vitamin E 0.9mg 17.46mg Canola oil
Vitamin C 36.4mg 0mg Mango
Vitamin B1 0.028mg 0mg Mango
Vitamin B2 0.038mg 0mg Mango
Vitamin B3 0.669mg 0mg Mango
Vitamin B5 0.197mg 0mg Mango
Vitamin B6 0.119mg 0mg Mango
Folate 43µg 0µg Mango
Vitamin K 4.2µg 71.3µg Canola oil
Tryptophan 0.013mg Mango
Threonine 0.031mg Mango
Isoleucine 0.029mg Mango
Leucine 0.05mg Mango
Lysine 0.066mg Mango
Methionine 0.008mg Mango
Phenylalanine 0.027mg Mango
Valine 0.042mg Mango
Histidine 0.019mg Mango
Trans Fat 0g 0.395g Mango
Saturated Fat 0.092g 7.365g Mango
Monounsaturated Fat 0.14g 63.276g Canola oil
Polyunsaturated fat 0.071g 28.142g Canola oil
Omega-6 - Linoleic acid 18.64g Canola oil
Omega-3 - ALA 9.137g Canola oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Canola oil
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
26%
Mango
44%
Canola oil
Minerals Daily Need Coverage Score
9%
Mango
0%
Canola oil

Comparison summary

Which food is richer in minerals?
Mango
Mango is relatively richer in minerals
Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 7.273g)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food is lower in Sugar?
Canola oil
Canola oil is lower in Sugar (difference - 13.66g)
Which food contains less Sodium?
Canola oil
Canola oil contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Canola oil
Canola oil is lower in glycemic index (difference - 51)
Which food is cheaper?
Canola oil
Canola oil is cheaper (difference - $0.3)
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. Canola oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172336/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.