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Mango vs. Sardines — In-Depth Nutrition Comparison

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The main differences between mango and sardines

  • Mango is richer in vitamin C and vitamin A, yet sardines are richer in vitamin B12, selenium, phosphorus, calcium, iron, vitamin D, and vitamin B3.
  • Daily need coverage for vitamin B12 for sardines is 373% higher.
  • Sardines have a lower glycemic index than mango.

Food types used in this article are Mangos, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Mango vs Sardines 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
1
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains less SodiumSodium -99.7%
Contains more MagnesiumMagnesium +290%
Contains more CalciumCalcium +3372.7%
Contains more PotassiumPotassium +136.3%
Contains more IronIron +1725%
Contains more CopperCopper +67.6%
Contains more ZincZinc +1355.6%
Contains more PhosphorusPhosphorus +3400%
Contains more ManganeseManganese +71.4%
Contains more SeleniumSelenium +8683.3%

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
4
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% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +68.8%
Contains more Vitamin KVitamin K +61.5%
Contains more FolateFolate +330%
Contains more Vitamin EVitamin E +126.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +185.7%
Contains more Vitamin B2Vitamin B2 +497.4%
Contains more Vitamin B3Vitamin B3 +684%
Contains more Vitamin B5Vitamin B5 +225.9%
Contains more Vitamin B6Vitamin B6 +40.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +886.8%

All nutrients comparison - raw data values

Nutrient Mango Sardines DV% diff.
Vitamin B12 0µg 8.94µg 373%
Selenium 0.6µg 52.7µg 95%
Phosphorus 14mg 490mg 68%
Protein 0.82g 24.62g 48%
Cholesterol 0mg 142mg 47%
Vitamin C 36.4mg 0mg 40%
Calcium 11mg 382mg 37%
Iron 0.16mg 2.92mg 35%
Polyunsaturated fat 0.071g 5.148g 34%
Vitamin B3 0.669mg 5.245mg 29%
Vitamin D 0IU 193IU 24%
Vitamin D 0µg 4.8µg 24%
Fats 0.38g 11.45g 17%
Vitamin B2 0.038mg 0.227mg 15%
Sodium 1mg 307mg 13%
Choline 7.6mg 75mg 12%
Zinc 0.09mg 1.31mg 11%
Vitamin B5 0.197mg 0.642mg 9%
Monounsaturated fat 0.14g 3.869g 9%
Copper 0.111mg 0.186mg 8%
Vitamin E 0.9mg 2.04mg 8%
Folate 43µg 10µg 8%
Saturated fat 0.092g 1.528g 7%
Potassium 168mg 397mg 7%
Magnesium 10mg 39mg 7%
Calories 60kcal 208kcal 7%
Fiber 1.6g 0g 6%
Fructose 4.68g 6%
Carbs 14.98g 0g 5%
Vitamin B1 0.028mg 0.08mg 4%
Vitamin B6 0.119mg 0.167mg 4%
Manganese 0.063mg 0.108mg 2%
Vitamin A 54µg 32µg 2%
Vitamin K 4.2µg 2.6µg 1%
Net carbs 13.38g 0g N/A
Sugar 13.66g 0g N/A
Tryptophan 0.013mg 0.276mg 0%
Threonine 0.031mg 1.079mg 0%
Isoleucine 0.029mg 1.134mg 0%
Leucine 0.05mg 2.001mg 0%
Lysine 0.066mg 2.26mg 0%
Methionine 0.008mg 0.729mg 0%
Phenylalanine 0.027mg 0.961mg 0%
Valine 0.042mg 1.268mg 0%
Histidine 0.019mg 0.725mg 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
2
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +40%
Contains more ProteinProtein +2902.4%
Contains more FatsFats +2913.2%
Contains more OtherOther +1100%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -94%
Contains more Mono. FatMonounsaturated fat +2663.6%
Contains more Poly. FatPolyunsaturated fat +7150.7%

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.