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  6. Mango vs. Taco salad

Mango vs. Taco salad — In-Depth Nutrition Comparison

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How are mango and taco salad different?

  • Mango is higher in vitamin C and vitamin A; however, taco salad is richer in vitamin B12, iron, zinc, vitamin B2, vitamin B5, and calcium.
  • Daily need coverage for vitamin C for mango is 38% higher.
  • Mango contains 4 times more vitamin A than taco salad. While mango contains 1082IU of vitamin A, taco salad contains only 297IU.
  • Mango has less saturated fat.

Mangos, raw and Fast foods, taco salad are the varieties used in this article.

Infographic

Mango vs Taco salad 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
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 19% 29% 19% 43% 38% 37% 31% 50% 22% 12%
Contains less SodiumSodium -99.7%
Contains more MagnesiumMagnesium +160%
Contains more CalciumCalcium +781.8%
Contains more PotassiumPotassium +25%
Contains more IronIron +618.8%
Contains more ZincZinc +1411.1%
Contains more PhosphorusPhosphorus +414.3%
Contains more ManganeseManganese +165.1%
Contains more SeleniumSelenium +266.7%
~equal in Copper ~0.113mg

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
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 6% 0% 0% 0% 13% 42% 23% 41% 25% 40% 0% 32% 13%
Contains more Vitamin CVitamin C +1922.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +78.6%
Contains more Vitamin B2Vitamin B2 +373.7%
Contains more Vitamin B3Vitamin B3 +85.4%
Contains more Vitamin B5Vitamin B5 +245.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +206.6%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.11mg
~equal in Folate ~42µg

All nutrients comparison - raw data values

Nutrient Mango Taco salad DV% diff.
Vitamin C 36.4mg 1.8mg 38%
Sodium 1mg 385mg 17%
Saturated fat 0.092g 3.446g 15%
Vitamin B12 0µg 0.32µg 13%
Zinc 0.09mg 1.36mg 12%
Iron 0.16mg 1.15mg 12%
Protein 0.82g 6.68g 12%
Vitamin B2 0.038mg 0.18mg 11%
Fats 0.38g 7.46g 11%
Vitamin B5 0.197mg 0.68mg 10%
Calcium 11mg 97mg 9%
Phosphorus 14mg 72mg 8%
Cholesterol 0mg 22mg 7%
Monounsaturated fat 0.14g 2.606g 6%
Fiber 1.6g 6%
Vitamin A 54µg 6%
Vitamin E 0.9mg 6%
Fructose 4.68g 6%
Polyunsaturated fat 0.071g 0.883g 5%
Manganese 0.063mg 0.167mg 5%
Vitamin K 4.2µg 4%
Vitamin B3 0.669mg 1.24mg 4%
Calories 60kcal 141kcal 4%
Magnesium 10mg 26mg 4%
Selenium 0.6µg 2.2µg 3%
Choline 7.6mg 23.3mg 3%
Vitamin B1 0.028mg 0.05mg 2%
Potassium 168mg 210mg 1%
Vitamin B6 0.119mg 0.11mg 1%
Carbs 14.98g 11.91g 1%
Net carbs 13.38g 11.91g N/A
Sugar 13.66g N/A
Copper 0.111mg 0.113mg 0%
Folate 43µg 42µg 0%
Tryptophan 0.013mg 0.075mg 0%
Threonine 0.031mg 0.254mg 0%
Isoleucine 0.029mg 0.311mg 0%
Leucine 0.05mg 0.549mg 0%
Lysine 0.066mg 0.486mg 0%
Methionine 0.008mg 0.145mg 0%
Phenylalanine 0.027mg 0.277mg 0%
Valine 0.042mg 0.343mg 0%
Histidine 0.019mg 0.201mg 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
7% 7% 12% 72%
Protein: 6.68 g
Fats: 7.46 g
Carbs: 11.91 g
Water: 72.35 g
Other: 1.6 g
Contains more CarbsCarbs +25.8%
Contains more WaterWater +15.4%
Contains more ProteinProtein +714.6%
Contains more FatsFats +1863.2%
Contains more OtherOther +344.4%

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
50% 38% 13%
Saturated fat: Sat. Fat 3.446 g
Monounsaturated fat: Mono. Fat 2.606 g
Polyunsaturated fat: Poly. Fat 0.883 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +1761.4%
Contains more Poly. FatPolyunsaturated fat +1143.7%

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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

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.