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Vegetable oil vs. Mango — In-Depth Nutrition Comparison

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Differences between vegetable oil and mango

  • Vegetable oil has more vitamin E and vitamin K, while mango has more vitamin C, vitamin A, copper, folate, vitamin B6, and fiber.
  • Vegetable oil's daily need coverage for vitamin E is 93% higher.
  • Mango contains 156 times less saturated fat than vegetable oil. Vegetable oil contains 14.367g of saturated fat, while mango contains 0.092g.
  • Vegetable oil has a lower glycemic index. The glycemic index of vegetable oil is 0, while the glycemic index of mango is 51.

The food types used in this comparison are Oil, corn, peanut, and olive and Mangos, raw.

Infographic

Vegetable oil vs Mango infographic
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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 0% 0% 0% 4.9% 0% 0.55% 0% 0% 0% 0%
Mango
9
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +23.1%
Contains more CopperCopper +∞%
Contains more ZincZinc +350%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
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%
Contains more Vitamin EVitamin E +1542.2%
Contains more Vitamin KVitamin K +400%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +3700%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Mango
4
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more FatsFats +26215.8%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 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 +34209.3%
Contains more Poly. FatPolyunsaturated fat +46425.4%
Contains less Sat. FatSaturated fat -99.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Vegetable oil Mango DV% diff.
Polyunsaturated fat 33.033g 0.071g 220%
Fats 100g 0.38g 153%
Monounsaturated fat 48.033g 0.14g 120%
Vitamin E 14.78mg 0.9mg 93%
Saturated fat 14.367g 0.092g 65%
Calories 884kcal 60kcal 41%
Vitamin C 0mg 36.4mg 40%
Vitamin K 21µg 4.2µg 14%
Copper 0mg 0.111mg 12%
Folate 0µg 43µg 11%
Vitamin B6 0mg 0.119mg 9%
Vitamin A 0µg 54µg 6%
Fructose 4.68g 6%
Fiber 0g 1.6g 6%
Potassium 0mg 168mg 5%
Carbs 0g 14.98g 5%
Vitamin B3 0mg 0.669mg 4%
Vitamin B5 0mg 0.197mg 4%
Manganese 0mg 0.063mg 3%
Vitamin B2 0mg 0.038mg 3%
Vitamin B1 0mg 0.028mg 2%
Magnesium 0mg 10mg 2%
Phosphorus 0mg 14mg 2%
Protein 0g 0.82g 2%
Calcium 0mg 11mg 1%
Zinc 0.02mg 0.09mg 1%
Choline 0.2mg 7.6mg 1%
Selenium 0µg 0.6µg 1%
Net carbs 0g 13.38g N/A
Iron 0.13mg 0.16mg 0%
Sugar 0g 13.66g N/A
Sodium 0mg 1mg 0%
Tryptophan 0.013mg 0%
Threonine 0.031mg 0%
Isoleucine 0.029mg 0%
Leucine 0.05mg 0%
Lysine 0.066mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.027mg 0%
Valine 0.042mg 0%
Histidine 0.019mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable oil 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
27%
Vegetable oil
21%
Mango
Minerals Daily Need Coverage Score
1%
Vegetable oil
9%
Mango

Comparison summary

Which food is lower in Sugar?
Vegetable oil
Vegetable oil is lower in Sugar (difference - 13.66g)
Which food contains less Sodium?
Vegetable oil
Vegetable oil contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Vegetable oil
Vegetable oil is lower in glycemic index (difference - 51)
Which food is lower in Saturated fat?
Mango
Mango is lower in Saturated fat (difference - 14.275g)
Which food is cheaper?
Mango
Mango is cheaper (difference - $1)
Which food is richer in minerals?
Mango
Mango is relatively richer in minerals
Which food is richer in vitamins?
Mango
Mango 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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.