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  6. Mango vs. Walnut

Mango vs. Walnut — In-Depth Nutrition Comparison

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Differences between Mango and Walnut

  • Mango has more Vitamin C, while Walnut has more Copper, Manganese, Phosphorus, Magnesium, Iron, Vitamin B6, Zinc, and Vitamin B1.
  • Walnut's daily need coverage for Copper is 164% higher.
  • Walnut contains 28 times less Vitamin C than Mango. Mango contains 36.4mg of Vitamin C, while Walnut contains 1.3mg.
  • The amount of Saturated Fat in Mango is lower.

The food types used in this comparison are Mangos, raw and Nuts, walnuts, english.

Infographic

Mango vs Walnut 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
Walnut
Walnut
Contains less Sodium -50%
Contains more Calcium +790.9%
Contains more Iron +1718.8%
Contains more Magnesium +1480%
Contains more Phosphorus +2371.4%
Contains more Potassium +162.5%
Contains more Zinc +3333.3%
Contains more Copper +1328.8%
Contains more Manganese +5319%
Contains more Selenium +716.7%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Contains less Sodium -50%
Contains more Calcium +790.9%
Contains more Iron +1718.8%
Contains more Magnesium +1480%
Contains more Phosphorus +2371.4%
Contains more Potassium +162.5%
Contains more Zinc +3333.3%
Contains more Copper +1328.8%
Contains more Manganese +5319%
Contains more Selenium +716.7%

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
:
6
Walnut
Walnut
Contains more Vitamin A +5310%
Contains more Vitamin E +28.6%
Contains more Vitamin C +2700%
Contains more Vitamin K +55.6%
Contains more Vitamin B1 +1117.9%
Contains more Vitamin B2 +294.7%
Contains more Vitamin B3 +68.2%
Contains more Vitamin B5 +189.3%
Contains more Vitamin B6 +351.3%
Contains more Folate +127.9%
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%
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Contains more Vitamin A +5310%
Contains more Vitamin E +28.6%
Contains more Vitamin C +2700%
Contains more Vitamin K +55.6%
Contains more Vitamin B1 +1117.9%
Contains more Vitamin B2 +294.7%
Contains more Vitamin B3 +68.2%
Contains more Vitamin B5 +189.3%
Contains more Vitamin B6 +351.3%
Contains more Folate +127.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
2
:
3
Walnut
Walnut
Contains more Water +1950.6%
Contains more Protein +1757.3%
Contains more Fats +17060.5%
Contains more Other +394.4%
Equal in Carbs - 13.71
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Walnut
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more Water +1950.6%
Contains more Protein +1757.3%
Contains more Fats +17060.5%
Contains more Other +394.4%
Equal in Carbs - 13.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
Mango
1
:
2
Walnut
Walnut
Contains less Saturated Fat -98.5%
Contains more Monounsaturated Fat +6280.7%
Contains more Polyunsaturated fat +66342.3%
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Contains less Saturated Fat -98.5%
Contains more Monounsaturated Fat +6280.7%
Contains more Polyunsaturated fat +66342.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mango
Mango
3
:
1
Walnut
Walnut
Contains more Sucrose +186.8%
Contains more Glucose +2412.5%
Contains more Fructose +5100%
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
Walnut
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +186.8%
Contains more Glucose +2412.5%
Contains more Fructose +5100%
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 Walnut
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mango Walnut Opinion
Net carbs 13.38g 7.01g Mango
Protein 0.82g 15.23g Walnut
Fats 0.38g 65.21g Walnut
Carbs 14.98g 13.71g Mango
Calories 60kcal 654kcal Walnut
Starch 0.06g Walnut
Fructose 4.68g 0.09g Mango
Sugar 13.66g 2.61g Walnut
Fiber 1.6g 6.7g Walnut
Calcium 11mg 98mg Walnut
Iron 0.16mg 2.91mg Walnut
Magnesium 10mg 158mg Walnut
Phosphorus 14mg 346mg Walnut
Potassium 168mg 441mg Walnut
Sodium 1mg 2mg Mango
Zinc 0.09mg 3.09mg Walnut
Copper 0.111mg 1.586mg Walnut
Manganese 0.063mg 3.414mg Walnut
Selenium 0.6µg 4.9µg Walnut
Vitamin A 1082IU 20IU Mango
Vitamin A RAE 54µg 1µg Mango
Vitamin E 0.9mg 0.7mg Mango
Vitamin C 36.4mg 1.3mg Mango
Vitamin B1 0.028mg 0.341mg Walnut
Vitamin B2 0.038mg 0.15mg Walnut
Vitamin B3 0.669mg 1.125mg Walnut
Vitamin B5 0.197mg 0.57mg Walnut
Vitamin B6 0.119mg 0.537mg Walnut
Folate 43µg 98µg Walnut
Vitamin K 4.2µg 2.7µg Mango
Tryptophan 0.013mg 0.17mg Walnut
Threonine 0.031mg 0.596mg Walnut
Isoleucine 0.029mg 0.625mg Walnut
Leucine 0.05mg 1.17mg Walnut
Lysine 0.066mg 0.424mg Walnut
Methionine 0.008mg 0.236mg Walnut
Phenylalanine 0.027mg 0.711mg Walnut
Valine 0.042mg 0.753mg Walnut
Histidine 0.019mg 0.391mg Walnut
Saturated Fat 0.092g 6.126g Mango
Monounsaturated Fat 0.14g 8.933g Walnut
Polyunsaturated fat 0.071g 47.174g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Walnut
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
33%
Walnut
Minerals Daily Need Coverage Score
9%
Mango
152%
Walnut

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 11.05g)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 6.034g)
Which food is cheaper?
Mango
Mango is cheaper (difference - $4.7)
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.