Mango vs. Cashew — In-Depth Nutrition Comparison
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Summary of differences between mango and cashew
- Mango has more vitamin C; however, cashew is higher in copper, phosphorus, iron, manganese, magnesium, zinc, selenium, and vitamin B1.
- Cashew covers your daily need for copper, 232% more than mango.
- Mango has 73 times more vitamin C than cashew. While mango has 36.4mg of vitamin C, cashew has only 0.5mg.
- Mango has less saturated fat.
- The glycemic index of mango is higher.
These are the specific foods used in this comparison Mangos, raw and Nuts, cashew nuts, raw.
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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 | -91.7% |
| Contains more MagnesiumMagnesium | +2820% |
| Contains more CalciumCalcium | +236.4% |
| Contains more PotassiumPotassium | +292.9% |
| Contains more IronIron | +4075% |
| Contains more CopperCopper | +1877.5% |
| Contains more ZincZinc | +6322.2% |
| Contains more PhosphorusPhosphorus | +4135.7% |
| Contains more ManganeseManganese | +2527% |
| Contains more SeleniumSelenium | +3216.7% |
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 | +7180% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more FolateFolate | +72% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1410.7% |
| Contains more Vitamin B2Vitamin B2 | +52.6% |
| Contains more Vitamin B3Vitamin B3 | +58.7% |
| Contains more Vitamin B5Vitamin B5 | +338.6% |
| Contains more Vitamin B6Vitamin B6 | +250.4% |
| Contains more Vitamin KVitamin K | +711.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.111mg | 2.195mg | 232% |
| Phosphorus | 14mg | 593mg | 83% |
| Iron | 0.16mg | 6.68mg | 82% |
| Manganese | 0.063mg | 1.655mg | 69% |
| Fats | 0.38g | 43.85g | 67% |
| Magnesium | 10mg | 292mg | 67% |
| Monounsaturated fat | 0.14g | 23.797g | 59% |
| Polyunsaturated fat | 0.071g | 7.845g | 52% |
| Zinc | 0.09mg | 5.78mg | 52% |
| Vitamin C | 36.4mg | 0.5mg | 40% |
| Saturated fat | 0.092g | 7.783g | 35% |
| Protein | 0.82g | 18.22g | 35% |
| Selenium | 0.6µg | 19.9µg | 35% |
| Vitamin B1 | 0.028mg | 0.423mg | 33% |
| Vitamin K | 4.2µg | 34.1µg | 25% |
| Calories | 60kcal | 553kcal | 25% |
| Vitamin B6 | 0.119mg | 0.417mg | 23% |
| Potassium | 168mg | 660mg | 14% |
| Vitamin B5 | 0.197mg | 0.864mg | 13% |
| Starch | 23.49g | 10% | |
| Fiber | 1.6g | 3.3g | 7% |
| Fructose | 4.68g | 0.05g | 6% |
| Vitamin A | 54µg | 0µg | 6% |
| Carbs | 14.98g | 30.19g | 5% |
| Folate | 43µg | 25µg | 5% |
| Calcium | 11mg | 37mg | 3% |
| Vitamin B3 | 0.669mg | 1.062mg | 2% |
| Vitamin B2 | 0.038mg | 0.058mg | 2% |
| Choline | 7.6mg | 1% | |
| Net carbs | 13.38g | 26.89g | N/A |
| Sugar | 13.66g | 5.91g | N/A |
| Sodium | 1mg | 12mg | 0% |
| Vitamin E | 0.9mg | 0.9mg | 0% |
| Tryptophan | 0.013mg | 0.287mg | 0% |
| Threonine | 0.031mg | 0.688mg | 0% |
| Isoleucine | 0.029mg | 0.789mg | 0% |
| Leucine | 0.05mg | 1.472mg | 0% |
| Lysine | 0.066mg | 0.928mg | 0% |
| Methionine | 0.008mg | 0.362mg | 0% |
| Phenylalanine | 0.027mg | 0.951mg | 0% |
| Valine | 0.042mg | 1.094mg | 0% |
| Histidine | 0.019mg | 0.456mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1505% |
| Contains more ProteinProtein | +2122% |
| Contains more FatsFats | +11439.5% |
| Contains more CarbsCarbs | +101.5% |
| Contains more OtherOther | +605.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.8% |
| Contains more Mono. FatMonounsaturated fat | +16897.9% |
| Contains more Poly. FatPolyunsaturated fat | +10949.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +20% |
| Contains more GlucoseGlucose | +3920% |
| Contains more FructoseFructose | +9260% |
| Contains more StarchStarch | +∞% |
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