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Mango vs. Cheese — In-Depth Nutrition Comparison

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A recap on the differences between mango and cheese

  • Mango is higher in vitamin C, yet cheese is higher in calcium, phosphorus, selenium, vitamin B12, zinc, and vitamin B2.
  • Cheese covers your daily saturated fat needs 94% more than mango.
  • The amount of saturated fat in mango is lower.
  • The glycemic index of cheese is lower.

Food varieties used in this article are Mangos, raw and Cheese, cheddar.

Infographic

Mango vs Cheese 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.
Mango
Mango
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more PotassiumPotassium +121.1%
Contains more IronIron +14.3%
Contains more CopperCopper +270%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +133.3%
Contains more MagnesiumMagnesium +170%
Contains more CalciumCalcium +6354.5%
Contains more ZincZinc +3944.4%
Contains more PhosphorusPhosphorus +3150%
Contains more SeleniumSelenium +4650%

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
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 121% 0% 18% 18% 7% 8.8% 13% 12% 27% 0% 11% 32%
Cheese
Cheese
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +26.8%
Contains more Vitamin B3Vitamin B3 +1033.9%
Contains more Vitamin B6Vitamin B6 +80.3%
Contains more Vitamin KVitamin K +75%
Contains more FolateFolate +59.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +511.1%
Contains more Vitamin B2Vitamin B2 +1026.3%
Contains more Vitamin B5Vitamin B5 +108.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B1 ~0.029mg

All nutrients comparison - raw data values

Nutrient Mango Cheese DV% diff.
Saturated fat 0.092g 18.867g 85%
Calcium 11mg 710mg 70%
Phosphorus 14mg 455mg 63%
Fats 0.38g 33.31g 51%
Selenium 0.6µg 28.5µg 51%
Vitamin B12 0µg 1.1µg 46%
Protein 0.82g 22.87g 44%
Vitamin C 36.4mg 0mg 40%
Cholesterol 0mg 99mg 33%
Zinc 0.09mg 3.64mg 32%
Vitamin A 54µg 330µg 31%
Vitamin B2 0.038mg 0.428mg 30%
Sodium 1mg 653mg 28%
Monounsaturated fat 0.14g 9.246g 23%
Calories 60kcal 404kcal 17%
Copper 0.111mg 0.03mg 9%
Polyunsaturated fat 0.071g 1.421g 9%
Fiber 1.6g 0g 6%
Fructose 4.68g 0g 6%
Carbs 14.98g 3.09g 4%
Magnesium 10mg 27mg 4%
Vitamin B3 0.669mg 0.059mg 4%
Vitamin B5 0.197mg 0.41mg 4%
Vitamin B6 0.119mg 0.066mg 4%
Folate 43µg 27µg 4%
Vitamin D* 0 IU 24 IU 3%
Vitamin D 0µg 0.6µg 3%
Potassium 168mg 76mg 3%
Manganese 0.063mg 0.027mg 2%
Vitamin K 4.2µg 2.4µg 2%
Choline 7.6mg 16.5mg 2%
Vitamin E 0.9mg 0.71mg 1%
Protein per 100 calories 1.4g 5.7g N/A
Calories per 10 g protein 732kcal 177kcal N/A
Weight per 100 calories 167g 25g N/A
Unsaturated / Saturated Fat ratio 2.3 0.57 N/A
Net carbs 13.38g 3.09g N/A
Iron 0.16mg 0.14mg 0%
Sugar 13.66g 0.48g N/A
Vitamin B1 0.028mg 0.029mg 0%
Trans fat 0g 0.917g N/A
Tryptophan 0.013mg 0.547mg 0%
Threonine 0.031mg 1.044mg 0%
Isoleucine 0.029mg 1.206mg 0%
Leucine 0.05mg 1.939mg 0%
Lysine 0.066mg 1.025mg 0%
Methionine 0.008mg 0.547mg 0%
Phenylalanine 0.027mg 1.074mg 0%
Valine 0.042mg 1.404mg 0%
Histidine 0.019mg 0.547mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
2
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more CarbsCarbs +384.8%
Contains more WaterWater +125.4%
Contains more ProteinProtein +2689%
Contains more FatsFats +8665.8%
Contains more OtherOther +930.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
Mango
1
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 g
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +6504.3%
Contains more Poly. FatPolyunsaturated fat +1901.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mango
Mango
3
51% 15% 34%
Starch: 0 g
Sucrose: 6.97 g
Glucose: 2.01 g
Fructose: 4.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Cheese
Cheese
2
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +673.1%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Maltose ~0g

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.