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Yogurt vs. Mango — In-Depth Nutrition Comparison

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Important differences between Yogurt and Mango

  • Yogurt has more Vitamin B12, Vitamin B2, Phosphorus, Selenium, and Calcium, however, Mango has more Vitamin C, Copper, Folate, Fiber, and Vitamin E .
  • Mango's daily need coverage for Vitamin C is 40% more.

The food varieties used in the comparison are Yogurt, Greek, plain, nonfat and Mangos, raw.

Infographic

Yogurt 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.
Yogurt
5
:
5
Mango
Contains more Calcium +900%
Contains more Phosphorus +864.3%
Contains more Zinc +477.8%
Contains more Selenium +1516.7%
Contains more Iron +128.6%
Contains more Potassium +19.1%
Contains less Sodium -97.2%
Contains more Copper +552.9%
Contains more Manganese +600%
Equal in Magnesium - 10
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Contains more Calcium +900%
Contains more Phosphorus +864.3%
Contains more Zinc +477.8%
Contains more Selenium +1516.7%
Contains more Iron +128.6%
Contains more Potassium +19.1%
Contains less Sodium -97.2%
Contains more Copper +552.9%
Contains more Manganese +600%
Equal in Magnesium - 10

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.
Yogurt
4
:
8
Mango
Contains more Vitamin B2 +631.6%
Contains more Vitamin B5 +68%
Contains more Vitamin B12 +∞%
Contains more Choline +98.7%
Contains more Vitamin A +26950%
Contains more Vitamin E +8900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +21.7%
Contains more Vitamin B3 +221.6%
Contains more Vitamin B6 +88.9%
Contains more Folate +514.3%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 9% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 5% 11%
Contains more Vitamin B2 +631.6%
Contains more Vitamin B5 +68%
Contains more Vitamin B12 +∞%
Contains more Choline +98.7%
Contains more Vitamin A +26950%
Contains more Vitamin E +8900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +21.7%
Contains more Vitamin B3 +221.6%
Contains more Vitamin B6 +88.9%
Contains more Folate +514.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
4
:
1
Mango
Contains more Protein +1142.7%
Contains more Other +100%
Contains more Carbs +316.1%
Equal in Fats - 0.38
Equal in Water - 83.46
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
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 +1142.7%
Contains more Other +100%
Contains more Carbs +316.1%
Equal in Fats - 0.38
Equal in Water - 83.46

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
0
:
3
Mango
Contains less Saturated Fat -21.4%
Contains more Monounsaturated Fat +164.2%
Contains more Polyunsaturated fat +491.7%
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Contains less Saturated Fat -21.4%
Contains more Monounsaturated Fat +164.2%
Contains more Polyunsaturated fat +491.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yogurt
2
:
3
Mango
Contains more Lactose +∞%
Contains more Galactose +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
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 Lactose +∞%
Contains more Galactose +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yogurt Mango Opinion
Net carbs 3.6g 13.38g Mango
Protein 10.19g 0.82g Yogurt
Fats 0.39g 0.38g Yogurt
Carbs 3.6g 14.98g Mango
Calories 59kcal 60kcal Mango
Fructose 0g 4.68g Mango
Sugar 3.24g 13.66g Yogurt
Fiber 0g 1.6g Mango
Calcium 110mg 11mg Yogurt
Iron 0.07mg 0.16mg Mango
Magnesium 11mg 10mg Yogurt
Phosphorus 135mg 14mg Yogurt
Potassium 141mg 168mg Mango
Sodium 36mg 1mg Mango
Zinc 0.52mg 0.09mg Yogurt
Copper 0.017mg 0.111mg Mango
Manganese 0.009mg 0.063mg Mango
Selenium 9.7µg 0.6µg Yogurt
Vitamin A 4IU 1082IU Mango
Vitamin A RAE 1µg 54µg Mango
Vitamin E 0.01mg 0.9mg Mango
Vitamin C 0mg 36.4mg Mango
Vitamin B1 0.023mg 0.028mg Mango
Vitamin B2 0.278mg 0.038mg Yogurt
Vitamin B3 0.208mg 0.669mg Mango
Vitamin B5 0.331mg 0.197mg Yogurt
Vitamin B6 0.063mg 0.119mg Mango
Folate 7µg 43µg Mango
Vitamin B12 0.75µg 0µg Yogurt
Choline 15.1mg 7.6mg Yogurt
Vitamin K 0µg 4.2µg Mango
Tryptophan 0.013mg Mango
Threonine 0.031mg Mango
Isoleucine 0.029mg Mango
Leucine 0.05mg Mango
Lysine 0.066mg Mango
Methionine 0.008mg Mango
Phenylalanine 0.027mg Mango
Valine 0.042mg Mango
Histidine 0.019mg Mango
Cholesterol 5mg 0mg Mango
Trans Fat 0.006g 0g Mango
Saturated Fat 0.117g 0.092g Mango
Monounsaturated Fat 0.053g 0.14g Mango
Polyunsaturated fat 0.012g 0.071g Mango
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yogurt 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
17%
Yogurt
25%
Mango
Minerals Daily Need Coverage Score
19%
Yogurt
9%
Mango

Comparison summary

Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 10.42g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 35mg)
Which food is lower in Cholesterol?
Mango
Mango is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 0.025g)
Which food is cheaper?
Mango
Mango is cheaper (difference - $2.3)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food is richer in minerals?
?
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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.