Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Walnut
  5. Compare
  6. Walnut vs. Mango

Walnut vs. Mango — In-Depth Nutrition Comparison

Compare

Differences between Walnut and Mango

  • Walnut has more Copper, Manganese, Phosphorus, Magnesium, Iron, Vitamin B6, Zinc, and Vitamin B1, while Mango has more Vitamin C.
  • Walnut's daily need coverage for Copper is 164% higher.
  • Mango contains 67 times less Saturated Fat than Walnut. Walnut contains 6.126g of Saturated Fat, while Mango contains 0.092g.

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

Infographic

Walnut 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.
Walnut
Walnut
9
:
1
Mango
Mango
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%
Contains less Sodium -50%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
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%
Contains less Sodium -50%

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.
Walnut
Walnut
6
:
4
Mango
Mango
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%
Contains more Vitamin A +5310%
Contains more Vitamin E +28.6%
Contains more Vitamin C +2700%
Contains more Vitamin K +55.6%
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%
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 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%
Contains more Vitamin A +5310%
Contains more Vitamin E +28.6%
Contains more Vitamin C +2700%
Contains more Vitamin K +55.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
3
:
2
Mango
Mango
Contains more Protein +1757.3%
Contains more Fats +17060.5%
Contains more Other +394.4%
Contains more Water +1950.6%
Equal in Carbs - 14.98
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
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 +1757.3%
Contains more Fats +17060.5%
Contains more Other +394.4%
Contains more Water +1950.6%
Equal in Carbs - 14.98

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
Walnut
1
:
3
Mango
Mango
Contains more Starch +∞%
Contains more Sucrose +186.8%
Contains more Glucose +2412.5%
Contains more Fructose +5100%
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
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 +186.8%
Contains more Glucose +2412.5%
Contains more Fructose +5100%

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Mango
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Walnut
Walnut vs Almond
Almond
Walnut
Walnut vs Cashew
Cashew
Walnut
Walnut vs Brazil nut
Brazil nut
Mango
Mango vs Pineapple
Pineapple
Mango
Mango vs Avocado
Avocado
Mango
Mango vs Banana
Banana

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
33%
Walnut
26%
Mango
Minerals Daily Need Coverage Score
152%
Walnut
9%
Mango

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.