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Mango vs. Cheese — In-Depth Nutrition Comparison

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A recap on differences between Mango and Cheese

  • Mango is higher in Vitamin C, yet Cheese is higher in Calcium, Phosphorus, Selenium, Vitamin B12, Zinc, Vitamin A RAE, and Vitamin B2.
  • Cheese covers your daily Saturated Fat needs 94% more than Mango.
  • The amount of Saturated Fat in Mango is lower.

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

Infographic

Mango vs Cheese 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
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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 121% 65% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Cheese
Cheese
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 75% 14% 18% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin 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 AVitamin A +14.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1026.3%
Contains more Vitamin B5Vitamin B5 +108.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +117.1%
~equal in Vitamin B1 ~0.029mg

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mango Cheese
Lower in Cholesterol ok
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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mango Cheese Opinion
Calories 60kcal 404kcal Cheese
Protein 0.82g 22.87g Cheese
Fats 0.38g 33.31g Cheese
Vitamin C 36.4mg 0mg Mango
Net carbs 13.38g 3.09g Mango
Carbs 14.98g 3.09g Mango
Cholesterol 0mg 99mg Mango
Vitamin D 0IU 24IU Cheese
Magnesium 10mg 27mg Cheese
Calcium 11mg 710mg Cheese
Potassium 168mg 76mg Mango
Iron 0.16mg 0.14mg Mango
Sugar 13.66g 0.48g Cheese
Fiber 1.6g 0g Mango
Copper 0.111mg 0.03mg Mango
Zinc 0.09mg 3.64mg Cheese
Phosphorus 14mg 455mg Cheese
Sodium 1mg 653mg Mango
Vitamin A 1082IU 1242IU Cheese
Vitamin A RAE 54µg 330µg Cheese
Vitamin E 0.9mg 0.71mg Mango
Vitamin D 0µg 0.6µg Cheese
Manganese 0.063mg 0.027mg Mango
Selenium 0.6µg 28.5µg Cheese
Vitamin B1 0.028mg 0.029mg Cheese
Vitamin B2 0.038mg 0.428mg Cheese
Vitamin B3 0.669mg 0.059mg Mango
Vitamin B5 0.197mg 0.41mg Cheese
Vitamin B6 0.119mg 0.066mg Mango
Vitamin B12 0µg 1.1µg Cheese
Vitamin K 4.2µg 2.4µg Mango
Folate 43µg 27µg Mango
Trans Fat 0g 0.917g Mango
Choline 7.6mg 16.5mg Cheese
Saturated Fat 0.092g 18.867g Mango
Monounsaturated Fat 0.14g 9.246g Cheese
Polyunsaturated fat 0.071g 1.421g Cheese
Tryptophan 0.013mg 0.547mg Cheese
Threonine 0.031mg 1.044mg Cheese
Isoleucine 0.029mg 1.206mg Cheese
Leucine 0.05mg 1.939mg Cheese
Lysine 0.066mg 1.025mg Cheese
Methionine 0.008mg 0.547mg Cheese
Phenylalanine 0.027mg 1.074mg Cheese
Valine 0.042mg 1.404mg Cheese
Histidine 0.019mg 0.547mg Cheese
Fructose 4.68g 0g Mango
Omega-3 - EPA 0g 0.01g Cheese
Omega-3 - DHA 0g 0.001g Cheese
Omega-3 - DPA 0g 0.017g Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
25%
Mango
33%
Cheese
Minerals Daily Need Coverage Score
9%
Mango
79%
Cheese

Comparison summary

Which food is lower in Cholesterol?
Mango
Mango is lower in Cholesterol (difference - 99mg)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 652mg)
Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 18.775g)
Which food is cheaper?
Mango
Mango is cheaper (difference - $1.7)
Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 13.18g)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 51)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.