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Peanut butter vs. Mango — In-Depth Nutrition Comparison

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The main differences between Peanut butter and Mango

  • Peanut butter is richer in Vitamin B3, Manganese, Vitamin E, Phosphorus, Magnesium, Copper, Vitamin B6, and Zinc, yet Mango is richer in Vitamin C.
  • Daily need coverage for Vitamin B3 from Peanut butter is 78% higher.
  • Peanut butter contains 112 times more Saturated Fat than Mango. Peanut butter contains 10.325g of Saturated Fat, while Mango contains 0.092g.

Food types used in this article are Peanut butter, smooth style, without salt and Mangos, raw.

Infographic

Peanut butter 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
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%
Contains more MagnesiumMagnesium +1580%
Contains more CalciumCalcium +345.5%
Contains more PotassiumPotassium +232.1%
Contains more IronIron +987.5%
Contains more CopperCopper +280.2%
Contains more ZincZinc +2688.9%
Contains more PhosphorusPhosphorus +2292.9%
Contains more ManganeseManganese +2542.9%
Contains more SeleniumSelenium +583.3%
Contains less SodiumSodium -94.1%

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.
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 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Mango
3
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% 65% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Contains more Vitamin EVitamin E +911.1%
Contains more Vitamin B1Vitamin B1 +435.7%
Contains more Vitamin B2Vitamin B2 +405.3%
Contains more Vitamin B3Vitamin B3 +1859.9%
Contains more Vitamin B5Vitamin B5 +477.2%
Contains more Vitamin B6Vitamin B6 +270.6%
Contains more FolateFolate +102.3%
Contains more CholineCholine +728.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +1300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Mango
1
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more ProteinProtein +2608.5%
Contains more FatsFats +13415.8%
Contains more CarbsCarbs +48.9%
Contains more OtherOther +702.8%
Contains more WaterWater +6685.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated Fat: Sat. Fat 10.325 g
Monounsaturated Fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
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
Contains more Mono. FatMonounsaturated Fat +18429.3%
Contains more Poly. FatPolyunsaturated fat +17554.9%
Contains less Sat. FatSaturated Fat -99.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
25% 73%
Starch: 3.56 g
Sucrose: 10.25 g
Glucose: 0.13 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Mango
2
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 StarchStarch +∞%
Contains more SucroseSucrose +47.1%
Contains more GlucoseGlucose +1446.2%
Contains more FructoseFructose +3800%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peanut butter Mango
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Peanut butter Mango Opinion
Calories 598kcal 60kcal Peanut butter
Protein 22.21g 0.82g Peanut butter
Fats 51.36g 0.38g Peanut butter
Vitamin C 0mg 36.4mg Mango
Net carbs 17.31g 13.38g Peanut butter
Carbs 22.31g 14.98g Peanut butter
Magnesium 168mg 10mg Peanut butter
Calcium 49mg 11mg Peanut butter
Potassium 558mg 168mg Peanut butter
Iron 1.74mg 0.16mg Peanut butter
Sugar 10.49g 13.66g Peanut butter
Fiber 5g 1.6g Peanut butter
Copper 0.422mg 0.111mg Peanut butter
Zinc 2.51mg 0.09mg Peanut butter
Starch 3.56g Peanut butter
Phosphorus 335mg 14mg Peanut butter
Sodium 17mg 1mg Mango
Vitamin A 0IU 1082IU Mango
Vitamin A 0µg 54µg Mango
Vitamin E 9.1mg 0.9mg Peanut butter
Manganese 1.665mg 0.063mg Peanut butter
Selenium 4.1µg 0.6µg Peanut butter
Vitamin B1 0.15mg 0.028mg Peanut butter
Vitamin B2 0.192mg 0.038mg Peanut butter
Vitamin B3 13.112mg 0.669mg Peanut butter
Vitamin B5 1.137mg 0.197mg Peanut butter
Vitamin B6 0.441mg 0.119mg Peanut butter
Vitamin K 0.3µg 4.2µg Mango
Folate 87µg 43µg Peanut butter
Trans Fat 0.075g 0g Mango
Choline 63mg 7.6mg Peanut butter
Saturated Fat 10.325g 0.092g Mango
Monounsaturated Fat 25.941g 0.14g Peanut butter
Polyunsaturated fat 12.535g 0.071g Peanut butter
Tryptophan 0.231mg 0.013mg Peanut butter
Threonine 0.525mg 0.031mg Peanut butter
Isoleucine 0.616mg 0.029mg Peanut butter
Leucine 1.546mg 0.05mg Peanut butter
Lysine 0.681mg 0.066mg Peanut butter
Methionine 0.265mg 0.008mg Peanut butter
Phenylalanine 1.202mg 0.027mg Peanut butter
Valine 0.782mg 0.042mg Peanut butter
Histidine 0.557mg 0.019mg Peanut butter
Fructose 0.12g 4.68g Mango
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter Mango
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
60%
Peanut butter
25%
Mango
Minerals Daily Need Coverage Score
84%
Peanut butter
9%
Mango

Comparison summary

Which food is lower in Sugar?
Peanut butter
Peanut butter is lower in Sugar (difference - 3.17g)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 10.233g)
Which food is cheaper?
Mango
Mango is cheaper (difference - $2.5)
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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.