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  6. Almonds vs. Mango

Almonds vs. Mango — In-Depth Nutrition Comparison

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What are the differences between almonds and mango?

  • Almonds are higher in vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, iron, fiber, and zinc, yet mango is higher in vitamin C.
  • Almonds' daily need coverage for vitamin E is 165% more.
  • Almonds have 35 times more zinc than mango. While almonds have 3.12mg of zinc, mango has only 0.09mg.
  • The glycemic index of almonds is lower.

We used Nuts, almonds and Mangos, raw types in this article.

Infographic

Almonds 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 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Mango
Mango
0
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 +2600%
Contains more CalciumCalcium +2345.5%
Contains more PotassiumPotassium +336.3%
Contains more IronIron +2218.8%
Contains more CopperCopper +828.8%
Contains more ZincZinc +3366.7%
Contains more PhosphorusPhosphorus +3335.7%
Contains more ManganeseManganese +3358.7%
Contains more SeleniumSelenium +583.3%
~equal in Sodium ~1mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 513% 51% 263% 68% 28% 32% 0% 0% 33%
Mango
Mango
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 121% 0% 18% 18% 7% 8.8% 13% 12% 27% 0% 11% 32%
Contains more Vitamin EVitamin E +2747.8%
Contains more Vitamin B1Vitamin B1 +632.1%
Contains more Vitamin B2Vitamin B2 +2894.7%
Contains more Vitamin B3Vitamin B3 +440.8%
Contains more Vitamin B5Vitamin B5 +139.1%
Contains more Vitamin B6Vitamin B6 +15.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~43µg

All nutrients comparison - raw data values

Nutrient Almonds Mango DV% diff.
Vitamin E 25.63mg 0.9mg 165%
Copper 1.031mg 0.111mg 102%
Manganese 2.179mg 0.063mg 92%
Vitamin B2 1.138mg 0.038mg 85%
Polyunsaturated fat 12.329g 0.071g 82%
Monounsaturated fat 31.551g 0.14g 79%
Fats 49.93g 0.38g 76%
Phosphorus 481mg 14mg 67%
Magnesium 270mg 10mg 62%
Iron 3.71mg 0.16mg 44%
Fiber 12.5g 1.6g 44%
Protein 21.15g 0.82g 41%
Vitamin C 0mg 36.4mg 40%
Zinc 3.12mg 0.09mg 28%
Calories 579kcal 60kcal 26%
Calcium 269mg 11mg 26%
Vitamin B3 3.618mg 0.669mg 18%
Potassium 733mg 168mg 17%
Saturated fat 3.802g 0.092g 17%
Vitamin B1 0.205mg 0.028mg 15%
Choline 52.1mg 7.6mg 8%
Vitamin A 0µg 54µg 6%
Selenium 4.1µg 0.6µg 6%
Fructose 0.11g 4.68g 6%
Vitamin B5 0.471mg 0.197mg 5%
Vitamin K 0µg 4.2µg 4%
Carbs 21.55g 14.98g 2%
Vitamin B6 0.137mg 0.119mg 1%
Protein per 100 calories 3.7g 1.4g N/A
Calories per 10 g protein 274kcal 732kcal N/A
Weight per 100 calories 17g 167g N/A
Unsaturated / Saturated Fat ratio 12 2.3 N/A
Net carbs 9.05g 13.38g N/A
Sugar 4.35g 13.66g N/A
Starch 0.72g 0%
Sodium 1mg 1mg 0%
Folate 44µg 43µg 0%
Trans fat 0.015g 0g N/A
Tryptophan 0.211mg 0.013mg 0%
Threonine 0.601mg 0.031mg 0%
Isoleucine 0.751mg 0.029mg 0%
Leucine 1.473mg 0.05mg 0%
Lysine 0.568mg 0.066mg 0%
Methionine 0.157mg 0.008mg 0%
Phenylalanine 1.132mg 0.027mg 0%
Valine 0.855mg 0.042mg 0%
Histidine 0.539mg 0.019mg 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Mango
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 +2479.3%
Contains more FatsFats +13039.5%
Contains more CarbsCarbs +43.9%
Contains more OtherOther +722.2%
Contains more WaterWater +1792.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Mango
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 +22436.4%
Contains more Poly. FatPolyunsaturated fat +17264.8%
Contains less Sat. FatSaturated fat -97.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
Mango
Mango
3
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 MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +76.5%
Contains more GlucoseGlucose +1082.4%
Contains more FructoseFructose +4154.5%
~equal in Lactose ~0g

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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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.