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Avocado vs. Mango — In-Depth Nutrition Comparison

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Summary of differences between avocados and mango

  • Avocados have more vitamin B5, fiber, vitamin K, vitamin B6, folate, potassium, and copper; however, mango is higher in vitamin C and vitamin A.
  • Mango covers your daily need for vitamin C, 29% more than avocados.
  • Avocados have 23 times more saturated fat than mango. While avocados have 2.126g of saturated fat, mango has only 0.092g.
  • The glycemic index of mango is higher.

These are the specific foods used in this comparison Avocados, raw, all commercial varieties and Mangos, raw.

Infographic

Avocado 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Mango
Mango
2
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 +190%
Contains more PotassiumPotassium +188.7%
Contains more IronIron +243.8%
Contains more CopperCopper +71.2%
Contains more ZincZinc +611.1%
Contains more PhosphorusPhosphorus +271.4%
Contains more ManganeseManganese +125.4%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +50%
~equal in Calcium ~11mg

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 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Mango
Mango
2
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 +130%
Contains more Vitamin B1Vitamin B1 +139.3%
Contains more Vitamin B2Vitamin B2 +242.1%
Contains more Vitamin B3Vitamin B3 +159.8%
Contains more Vitamin B5Vitamin B5 +605.1%
Contains more Vitamin B6Vitamin B6 +116%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +88.4%
Contains more Vitamin CVitamin C +264%
Contains more Vitamin AVitamin A +671.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Mango DV% diff.
Vitamin C 10mg 36.4mg 29%
Vitamin B5 1.389mg 0.197mg 24%
Monounsaturated fat 9.799g 0.14g 24%
Fats 14.66g 0.38g 22%
Fiber 6.7g 1.6g 20%
Vitamin K 21µg 4.2µg 14%
Polyunsaturated fat 1.816g 0.071g 12%
Vitamin B6 0.257mg 0.119mg 11%
Folate 81µg 43µg 10%
Potassium 485mg 168mg 9%
Copper 0.19mg 0.111mg 9%
Saturated fat 2.126g 0.092g 9%
Vitamin E 2.07mg 0.9mg 8%
Vitamin B2 0.13mg 0.038mg 7%
Vitamin B3 1.738mg 0.669mg 7%
Fructose 0.12g 4.68g 6%
Calories 160kcal 60kcal 5%
Magnesium 29mg 10mg 5%
Iron 0.55mg 0.16mg 5%
Zinc 0.64mg 0.09mg 5%
Phosphorus 52mg 14mg 5%
Vitamin A 7µg 54µg 5%
Manganese 0.142mg 0.063mg 3%
Vitamin B1 0.067mg 0.028mg 3%
Protein 2g 0.82g 2%
Carbs 8.53g 14.98g 2%
Choline 14.2mg 7.6mg 1%
Protein per 100 calories 1.3g 1.4g N/A
Calories per 10 g protein 800kcal 732kcal N/A
Weight per 100 calories 63g 167g N/A
Unsaturated / Saturated Fat ratio 5.5 2.3 N/A
Net carbs 1.83g 13.38g N/A
Calcium 12mg 11mg 0%
Sugar 0.66g 13.66g N/A
Starch 0.11g 0%
Sodium 7mg 1mg 0%
Selenium 0.4µg 0.6µg 0%
Tryptophan 0.025mg 0.013mg 0%
Threonine 0.073mg 0.031mg 0%
Isoleucine 0.084mg 0.029mg 0%
Leucine 0.143mg 0.05mg 0%
Lysine 0.132mg 0.066mg 0%
Methionine 0.038mg 0.008mg 0%
Phenylalanine 0.097mg 0.027mg 0%
Valine 0.107mg 0.042mg 0%
Histidine 0.049mg 0.019mg 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Mango
Mango
2
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 +143.9%
Contains more FatsFats +3757.9%
Contains more OtherOther +338.9%
Contains more CarbsCarbs +75.6%
Contains more WaterWater +14%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 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 +6899.3%
Contains more Poly. FatPolyunsaturated fat +2457.7%
Contains less Sat. FatSaturated fat -95.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 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 GalactoseGalactose +∞%
Contains more SucroseSucrose +11516.7%
Contains more GlucoseGlucose +443.2%
Contains more FructoseFructose +3800%
~equal in Lactose ~0g
~equal in Maltose ~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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.