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  6. Mango vs. Macadamia

Mango vs. Macadamia — In-Depth Nutrition Comparison

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What are the differences between Mango and Macadamia?

  • Mango is higher in Vitamin C, yet Macadamia is higher in Manganese, Vitamin B1, Copper, Iron, Magnesium, Fiber, Phosphorus, and Vitamin B6.
  • Macadamia's daily need coverage for Manganese is 177% more.
  • Mango has 30 times more Vitamin C than Macadamia. While Mango has 36.4mg of Vitamin C, Macadamia has only 1.2mg.
  • The amount of Saturated Fat in Mango is lower.

We used Mangos, raw and Nuts, macadamia nuts, raw types in this article.

Infographic

Mango vs Macadamia 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
1
:
9
Macadamia
Macadamia
Contains less Sodium -80%
Contains more Calcium +672.7%
Contains more Iron +2206.3%
Contains more Magnesium +1200%
Contains more Phosphorus +1242.9%
Contains more Potassium +119%
Contains more Zinc +1344.4%
Contains more Copper +581.1%
Contains more Manganese +6457.1%
Contains more Selenium +500%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Macadamia
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 139% 93% 81% 33% 1% 36% 252% 539% 20%
Contains less Sodium -80%
Contains more Calcium +672.7%
Contains more Iron +2206.3%
Contains more Magnesium +1200%
Contains more Phosphorus +1242.9%
Contains more Potassium +119%
Contains more Zinc +1344.4%
Contains more Copper +581.1%
Contains more Manganese +6457.1%
Contains more Selenium +500%

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
5
:
5
Macadamia
Macadamia
Contains more Vitamin A +∞%
Contains more Vitamin E +66.7%
Contains more Vitamin C +2933.3%
Contains more Folate +290.9%
Contains more Vitamin B1 +4167.9%
Contains more Vitamin B2 +326.3%
Contains more Vitamin B3 +269.7%
Contains more Vitamin B5 +284.8%
Contains more Vitamin B6 +131.1%
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%
Macadamia
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 11% 0% 4% 299% 38% 47% 46% 64% 9% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +66.7%
Contains more Vitamin C +2933.3%
Contains more Folate +290.9%
Contains more Vitamin B1 +4167.9%
Contains more Vitamin B2 +326.3%
Contains more Vitamin B3 +269.7%
Contains more Vitamin B5 +284.8%
Contains more Vitamin B6 +131.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
2
:
3
Macadamia
Macadamia
Contains more Water +6036.8%
Contains more Protein +864.6%
Contains more Fats +19839.5%
Contains more Other +216.7%
Equal in Carbs - 13.82
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Macadamia
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more Water +6036.8%
Contains more Protein +864.6%
Contains more Fats +19839.5%
Contains more Other +216.7%
Equal in Carbs - 13.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
Mango
1
:
2
Macadamia
Macadamia
Contains less Saturated Fat -99.2%
Contains more Monounsaturated Fat +41955%
Contains more Polyunsaturated fat +2015.5%
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Macadamia
17% 81% 2%
Saturated Fat: 12.061 g
Monounsaturated Fat: 58.877 g
Polyunsaturated fat: 1.502 g
Contains less Saturated Fat -99.2%
Contains more Monounsaturated Fat +41955%
Contains more Polyunsaturated fat +2015.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mango
Mango
3
:
1
Macadamia
Macadamia
Contains more Sucrose +57.3%
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
Macadamia
19% 79%
Starch: 1.05 g
Sucrose: 4.43 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +57.3%
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 Macadamia
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 ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mango Macadamia Opinion
Net carbs 13.38g 5.22g Mango
Protein 0.82g 7.91g Macadamia
Fats 0.38g 75.77g Macadamia
Carbs 14.98g 13.82g Mango
Calories 60kcal 718kcal Macadamia
Starch 1.05g Macadamia
Fructose 4.68g 0.07g Mango
Sugar 13.66g 4.57g Macadamia
Fiber 1.6g 8.6g Macadamia
Calcium 11mg 85mg Macadamia
Iron 0.16mg 3.69mg Macadamia
Magnesium 10mg 130mg Macadamia
Phosphorus 14mg 188mg Macadamia
Potassium 168mg 368mg Macadamia
Sodium 1mg 5mg Mango
Zinc 0.09mg 1.3mg Macadamia
Copper 0.111mg 0.756mg Macadamia
Manganese 0.063mg 4.131mg Macadamia
Selenium 0.6µg 3.6µg Macadamia
Vitamin A 1082IU 0IU Mango
Vitamin A RAE 54µg 0µg Mango
Vitamin E 0.9mg 0.54mg Mango
Vitamin C 36.4mg 1.2mg Mango
Vitamin B1 0.028mg 1.195mg Macadamia
Vitamin B2 0.038mg 0.162mg Macadamia
Vitamin B3 0.669mg 2.473mg Macadamia
Vitamin B5 0.197mg 0.758mg Macadamia
Vitamin B6 0.119mg 0.275mg Macadamia
Folate 43µg 11µg Mango
Vitamin K 4.2µg Mango
Tryptophan 0.013mg 0.067mg Macadamia
Threonine 0.031mg 0.37mg Macadamia
Isoleucine 0.029mg 0.314mg Macadamia
Leucine 0.05mg 0.602mg Macadamia
Lysine 0.066mg 0.018mg Mango
Methionine 0.008mg 0.023mg Macadamia
Phenylalanine 0.027mg 0.665mg Macadamia
Valine 0.042mg 0.363mg Macadamia
Histidine 0.019mg 0.195mg Macadamia
Saturated Fat 0.092g 12.061g Mango
Monounsaturated Fat 0.14g 58.877g Macadamia
Polyunsaturated fat 0.071g 1.502g Macadamia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Macadamia
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
43%
Macadamia
Minerals Daily Need Coverage Score
9%
Mango
122%
Macadamia

Comparison summary

Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 11.969g)
Which food is cheaper?
Mango
Mango is cheaper (difference - $2.7)
Which food is lower in Sugar?
Macadamia
Macadamia is lower in Sugar (difference - 9.09g)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Macadamia
Macadamia is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.