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  6. Mango vs. Hazelnut

Mango vs. Hazelnut — In-Depth Nutrition Comparison

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What are the main differences between Mango and Hazelnut?

  • Mango is richer in Vitamin C, yet Hazelnut is richer in Manganese, Copper, Vitamin E , Iron, Vitamin B1, Phosphorus, Magnesium, Vitamin B6, and Fiber.
  • Hazelnut's daily need coverage for Manganese is 266% higher.
  • Mango has 6 times more Vitamin C than Hazelnut. Mango has 36.4mg of Vitamin C, while Hazelnut has 6.3mg.

We used Mangos, raw and Nuts, hazelnuts or filberts types in this comparison.

Infographic

Mango vs Hazelnut 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
0
:
10
Hazelnut
Hazelnut
Contains more Calcium +936.4%
Contains more Iron +2837.5%
Contains more Magnesium +1530%
Contains more Phosphorus +1971.4%
Contains more Potassium +304.8%
Contains less Sodium -100%
Contains more Zinc +2622.2%
Contains more Copper +1454.1%
Contains more Manganese +9701.6%
Contains more Selenium +300%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Hazelnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
Contains more Calcium +936.4%
Contains more Iron +2837.5%
Contains more Magnesium +1530%
Contains more Phosphorus +1971.4%
Contains more Potassium +304.8%
Contains less Sodium -100%
Contains more Zinc +2622.2%
Contains more Copper +1454.1%
Contains more Manganese +9701.6%
Contains more Selenium +300%

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
2
:
8
Hazelnut
Hazelnut
Contains more Vitamin A +5310%
Contains more Vitamin C +477.8%
Contains more Vitamin E +1570%
Contains more Vitamin B1 +2196.4%
Contains more Vitamin B2 +197.4%
Contains more Vitamin B3 +169.1%
Contains more Vitamin B5 +366%
Contains more Vitamin B6 +373.1%
Contains more Folate +162.8%
Contains more Vitamin K +238.1%
Mango
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
Hazelnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 301% 0% 21% 161% 27% 34% 56% 130% 85% 0% 36%
Contains more Vitamin A +5310%
Contains more Vitamin C +477.8%
Contains more Vitamin E +1570%
Contains more Vitamin B1 +2196.4%
Contains more Vitamin B2 +197.4%
Contains more Vitamin B3 +169.1%
Contains more Vitamin B5 +366%
Contains more Vitamin B6 +373.1%
Contains more Folate +162.8%
Contains more Vitamin K +238.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
1
:
4
Hazelnut
Hazelnut
Contains more Water +1471.8%
Contains more Protein +1723.2%
Contains more Fats +15886.8%
Contains more Carbs +11.5%
Contains more Other +536.1%
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Hazelnut
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more Water +1471.8%
Contains more Protein +1723.2%
Contains more Fats +15886.8%
Contains more Carbs +11.5%
Contains more Other +536.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
Mango
1
:
2
Hazelnut
Hazelnut
Contains less Saturated Fat -97.9%
Contains more Monounsaturated Fat +32508.6%
Contains more Polyunsaturated fat +11054.9%
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Hazelnut
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 g
Contains less Saturated Fat -97.9%
Contains more Monounsaturated Fat +32508.6%
Contains more Polyunsaturated fat +11054.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mango
Mango
3
:
1
Hazelnut
Hazelnut
Contains more Sucrose +66%
Contains more Glucose +2771.4%
Contains more Fructose +6585.7%
Contains more Starch +∞%
Mango
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
Hazelnut
10% 87%
Starch: 0.48 g
Sucrose: 4.2 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +66%
Contains more Glucose +2771.4%
Contains more Fructose +6585.7%
Contains more Starch +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mango Hazelnut
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mango Hazelnut Opinion
Net carbs 13.38g 7g Mango
Protein 0.82g 14.95g Hazelnut
Fats 0.38g 60.75g Hazelnut
Carbs 14.98g 16.7g Hazelnut
Calories 60kcal 628kcal Hazelnut
Starch 0.48g Hazelnut
Fructose 4.68g 0.07g Mango
Sugar 13.66g 4.34g Hazelnut
Fiber 1.6g 9.7g Hazelnut
Calcium 11mg 114mg Hazelnut
Iron 0.16mg 4.7mg Hazelnut
Magnesium 10mg 163mg Hazelnut
Phosphorus 14mg 290mg Hazelnut
Potassium 168mg 680mg Hazelnut
Sodium 1mg 0mg Hazelnut
Zinc 0.09mg 2.45mg Hazelnut
Copper 0.111mg 1.725mg Hazelnut
Manganese 0.063mg 6.175mg Hazelnut
Selenium 0.6µg 2.4µg Hazelnut
Vitamin A 1082IU 20IU Mango
Vitamin A RAE 54µg 1µg Mango
Vitamin E 0.9mg 15.03mg Hazelnut
Vitamin C 36.4mg 6.3mg Mango
Vitamin B1 0.028mg 0.643mg Hazelnut
Vitamin B2 0.038mg 0.113mg Hazelnut
Vitamin B3 0.669mg 1.8mg Hazelnut
Vitamin B5 0.197mg 0.918mg Hazelnut
Vitamin B6 0.119mg 0.563mg Hazelnut
Folate 43µg 113µg Hazelnut
Vitamin K 4.2µg 14.2µg Hazelnut
Tryptophan 0.013mg 0.193mg Hazelnut
Threonine 0.031mg 0.497mg Hazelnut
Isoleucine 0.029mg 0.545mg Hazelnut
Leucine 0.05mg 1.063mg Hazelnut
Lysine 0.066mg 0.42mg Hazelnut
Methionine 0.008mg 0.221mg Hazelnut
Phenylalanine 0.027mg 0.663mg Hazelnut
Valine 0.042mg 0.701mg Hazelnut
Histidine 0.019mg 0.432mg Hazelnut
Saturated Fat 0.092g 4.464g Mango
Monounsaturated Fat 0.14g 45.652g Hazelnut
Polyunsaturated fat 0.071g 7.92g Hazelnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Hazelnut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
Mango
71%
Hazelnut
Minerals Daily Need Coverage Score
9%
Mango
197%
Hazelnut

Comparison summary

Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 4.372g)
Which food is cheaper?
Mango
Mango is cheaper (difference - $2.9)
Which food is lower in Sugar?
Hazelnut
Hazelnut is lower in Sugar (difference - 9.32g)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.