Mango vs. Crackers — In-Depth Nutrition Comparison
Compare
A recap on differences between mango and crackers
- Mango is higher in vitamin C and vitamin A, yet crackers are higher in vitamin K, iron, phosphorus, vitamin B1, vitamin B2, and vitamin B3.
- Crackers cover your daily vitamin K needs 54% more than mango.
- The amount of saturated fat in mango is lower.
- The glycemic index of mango is lower.
Food varieties used in this article are Mangos, raw and Crackers, standard snack-type, regular.
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.
| Contains more PotassiumPotassium | +42.4% |
| Contains less SodiumSodium | -99.9% |
| Contains more MagnesiumMagnesium | +80% |
| Contains more CalciumCalcium | +990.9% |
| Contains more IronIron | +2418.8% |
| Contains more ZincZinc | +444.4% |
| Contains more PhosphorusPhosphorus | +1671.4% |
| Contains more ManganeseManganese | +679.4% |
| Contains more SeleniumSelenium | +1016.7% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +88.9% |
| Contains more Vitamin EVitamin E | +236.7% |
| Contains more Vitamin B1Vitamin B1 | +1385.7% |
| Contains more Vitamin B2Vitamin B2 | +1100% |
| Contains more Vitamin B3Vitamin B3 | +550.5% |
| Contains more Vitamin B5Vitamin B5 | +111.7% |
| Contains more Vitamin KVitamin K | +1550% |
| Contains more FolateFolate | +114% |
| Contains more CholineCholine | +26.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.071g | 13.137g | 87% |
| Vitamin K | 4.2µg | 69.3µg | 54% |
| Iron | 0.16mg | 4.03mg | 48% |
| Fats | 0.38g | 26.43g | 40% |
| Vitamin C | 36.4mg | 0mg | 40% |
| Phosphorus | 14mg | 248mg | 33% |
| Vitamin B2 | 0.038mg | 0.456mg | 32% |
| Vitamin B1 | 0.028mg | 0.416mg | 32% |
| Sodium | 1mg | 726mg | 32% |
| Saturated fat | 0.092g | 5.562g | 25% |
| Calories | 60kcal | 510kcal | 23% |
| Vitamin B3 | 0.669mg | 4.352mg | 23% |
| Starch | 49.69g | 20% | |
| Manganese | 0.063mg | 0.491mg | 19% |
| Monounsaturated fat | 0.14g | 6.553g | 16% |
| Carbs | 14.98g | 61.3g | 15% |
| Vitamin E | 0.9mg | 3.03mg | 14% |
| Protein | 0.82g | 6.64g | 12% |
| Folate | 43µg | 92µg | 12% |
| Calcium | 11mg | 120mg | 11% |
| Selenium | 0.6µg | 6.7µg | 11% |
| Vitamin A | 54µg | 0µg | 6% |
| Fructose | 4.68g | 0.29g | 5% |
| Zinc | 0.09mg | 0.49mg | 4% |
| Vitamin B5 | 0.197mg | 0.417mg | 4% |
| Vitamin B6 | 0.119mg | 0.063mg | 4% |
| Fiber | 1.6g | 2.3g | 3% |
| Magnesium | 10mg | 18mg | 2% |
| Copper | 0.111mg | 0.104mg | 1% |
| Potassium | 168mg | 118mg | 1% |
| Net carbs | 13.38g | 59g | N/A |
| Sugar | 13.66g | 8.18g | N/A |
| Trans fat | 0g | 1.076g | N/A |
| Choline | 7.6mg | 9.6mg | 0% |
| Tryptophan | 0.013mg | 0.084mg | 0% |
| Threonine | 0.031mg | 0.193mg | 0% |
| Isoleucine | 0.029mg | 0.246mg | 0% |
| Leucine | 0.05mg | 0.471mg | 0% |
| Lysine | 0.066mg | 0.103mg | 0% |
| Methionine | 0.008mg | 0.112mg | 0% |
| Phenylalanine | 0.027mg | 0.331mg | 0% |
| Valine | 0.042mg | 0.294mg | 0% |
| Histidine | 0.019mg | 0.145mg | 0% |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.009g | N/A | |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +2558% |
| Contains more ProteinProtein | +709.8% |
| Contains more FatsFats | +6855.3% |
| Contains more CarbsCarbs | +309.2% |
| Contains more OtherOther | +591.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.3% |
| Contains more Mono. FatMonounsaturated fat | +4580.7% |
| Contains more Poly. FatPolyunsaturated fat | +18402.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +327.7% |
| Contains more FructoseFructose | +1513.8% |
| Contains more StarchStarch | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Sucrose
~6.95g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
