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Mango vs. Olive — In-Depth Nutrition Comparison

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How are mango and olive different?

  • Mango is higher in vitamin C, vitamin A, folate, and vitamin B6; however, olive is richer in iron, copper, calcium, and fiber.
  • Daily need coverage for vitamin C for mango is 39% higher.
  • Mango has less saturated fat.

Mangos, raw and Olives, ripe, canned (small-extra large) are the varieties used in this article.

Infographic

Mango vs Olive 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%
Olive
Olive
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +150%
Contains more PotassiumPotassium +2000%
Contains more PhosphorusPhosphorus +366.7%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +215%
Contains more CalciumCalcium +700%
Contains more IronIron +1962.5%
Contains more CopperCopper +126.1%
Contains more ZincZinc +144.4%
Contains more SeleniumSelenium +50%

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
9
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%
Olive
Olive
2
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin CVitamin C +3944.4%
Contains more Vitamin AVitamin A +170%
Contains more Vitamin B1Vitamin B1 +833.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1708.1%
Contains more Vitamin B5Vitamin B5 +1213.3%
Contains more Vitamin B6Vitamin B6 +1222.2%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +∞%
Contains more Vitamin EVitamin E +83.3%
Contains more CholineCholine +35.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mango Olive DV% diff.
Iron 0.16mg 3.3mg 39%
Vitamin C 36.4mg 0.9mg 39%
Sodium 1mg 735mg 32%
Monounsaturated fat 0.14g 7.888g 19%
Fats 0.38g 10.68g 16%
Copper 0.111mg 0.251mg 16%
Folate 43µg 0µg 11%
Vitamin B6 0.119mg 0.009mg 8%
Calcium 11mg 88mg 8%
Fiber 1.6g 3.2g 6%
Fructose 4.68g 6%
Saturated fat 0.092g 1.415g 6%
Polyunsaturated fat 0.071g 0.911g 6%
Potassium 168mg 8mg 5%
Vitamin E 0.9mg 1.65mg 5%
Vitamin B5 0.197mg 0.015mg 4%
Vitamin A 54µg 20µg 4%
Vitamin B3 0.669mg 0.037mg 4%
Vitamin B2 0.038mg 0mg 3%
Calories 60kcal 115kcal 3%
Carbs 14.98g 6.26g 3%
Vitamin B1 0.028mg 0.003mg 2%
Manganese 0.063mg 0.02mg 2%
Phosphorus 14mg 3mg 2%
Vitamin K 4.2µg 1.4µg 2%
Magnesium 10mg 4mg 1%
Zinc 0.09mg 0.22mg 1%
Selenium 0.6µg 0.9µg 1%
Protein 0.82g 0.84g 0%
Net carbs 13.38g 3.06g N/A
Sugar 13.66g 0g N/A
Choline 7.6mg 10.3mg 0%
Tryptophan 0.013mg 0%
Threonine 0.031mg 0.026mg 0%
Isoleucine 0.029mg 0.031mg 0%
Leucine 0.05mg 0.05mg 0%
Lysine 0.066mg 0.032mg 0%
Methionine 0.008mg 0.012mg 0%
Phenylalanine 0.027mg 0.029mg 0%
Valine 0.042mg 0.038mg 0%
Histidine 0.019mg 0.023mg 0%

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
Olive
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more CarbsCarbs +139.3%
Contains more FatsFats +2710.5%
Contains more OtherOther +519.4%
~equal in Protein ~0.84g
~equal in Water ~79.99g

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
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -93.5%
Contains more Mono. FatMonounsaturated fat +5534.3%
Contains more Poly. FatPolyunsaturated fat +1183.1%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.