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  6. Hazelnut vs. Mango

Hazelnut vs. Mango — In-Depth Nutrition Comparison

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What are the main differences between Hazelnut and Mango?

  • Hazelnut is richer in Manganese, Copper, Vitamin E , Iron, Vitamin B1, Phosphorus, Magnesium, Vitamin B6, and Fiber, yet Mango is richer in Vitamin C.
  • Hazelnut's daily need coverage for Manganese is 266% higher.
  • Hazelnut has 29 times more Iron than Mango. Hazelnut has 4.7mg of Iron, while Mango has 0.16mg.

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

Infographic

Hazelnut vs Mango 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.
Hazelnut
Hazelnut
10
:
0
Mango
Mango
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%
Hazelnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
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.
Hazelnut
Hazelnut
8
:
2
Mango
Mango
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%
Contains more Vitamin A +5310%
Contains more Vitamin C +477.8%
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%
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%
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%
Contains more Vitamin A +5310%
Contains more Vitamin C +477.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hazelnut
Hazelnut
4
:
1
Mango
Mango
Contains more Protein +1723.2%
Contains more Fats +15886.8%
Contains more Carbs +11.5%
Contains more Other +536.1%
Contains more Water +1471.8%
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
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more Protein +1723.2%
Contains more Fats +15886.8%
Contains more Carbs +11.5%
Contains more Other +536.1%
Contains more Water +1471.8%

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Hazelnut
Hazelnut
1
:
3
Mango
Mango
Contains more Starch +∞%
Contains more Sucrose +66%
Contains more Glucose +2771.4%
Contains more Fructose +6585.7%
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
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
Contains more Starch +∞%
Contains more Sucrose +66%
Contains more Glucose +2771.4%
Contains more Fructose +6585.7%

Comparison summary table

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

Which food is preferable for your diet?

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

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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/nutrients
  2. 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.