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Mango vs. Avocado — In-Depth Nutrition Comparison

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Summary of differences between mango and avocados

  • Mango has more vitamin C and vitamin A; however, avocados are higher in vitamin B5, fiber, vitamin K, vitamin B6, folate, potassium, and copper.
  • Mango covers your daily need for vitamin C, 29% more than avocados.
  • Mango has 7 times more vitamin A than avocados. While mango has 1082 IU of vitamin A, avocados have only 146 IU.
  • Mango has less saturated fat.
  • The glycemic index of mango is higher.

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

Infographic

Mango vs Avocado 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.
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%
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%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +50%
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%
~equal in Calcium ~12mg

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.
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%
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%
Contains more Vitamin CVitamin C +264%
Contains more Vitamin AVitamin A +671.4%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mango Avocado DV% diff.
Vitamin C 36.4mg 10mg 29%
Vitamin B5 0.197mg 1.389mg 24%
Monounsaturated fat 0.14g 9.799g 24%
Fats 0.38g 14.66g 22%
Fiber 1.6g 6.7g 20%
Vitamin K 4.2µg 21µg 14%
Polyunsaturated fat 0.071g 1.816g 12%
Vitamin B6 0.119mg 0.257mg 11%
Folate 43µg 81µg 10%
Potassium 168mg 485mg 9%
Copper 0.111mg 0.19mg 9%
Saturated fat 0.092g 2.126g 9%
Vitamin E 0.9mg 2.07mg 8%
Vitamin B2 0.038mg 0.13mg 7%
Vitamin B3 0.669mg 1.738mg 7%
Fructose 4.68g 0.12g 6%
Calories 60kcal 160kcal 5%
Magnesium 10mg 29mg 5%
Iron 0.16mg 0.55mg 5%
Zinc 0.09mg 0.64mg 5%
Phosphorus 14mg 52mg 5%
Vitamin A 54µg 7µg 5%
Manganese 0.063mg 0.142mg 3%
Vitamin B1 0.028mg 0.067mg 3%
Protein 0.82g 2g 2%
Carbs 14.98g 8.53g 2%
Choline 7.6mg 14.2mg 1%
Protein per 100 calories 1.4g 1.3g N/A
Calories per 10 g protein 732kcal 800kcal N/A
Weight per 100 calories 167g 63g N/A
Unsaturated / Saturated Fat ratio 2.3 5.5 N/A
Net carbs 13.38g 1.83g N/A
Calcium 11mg 12mg 0%
Sugar 13.66g 0.66g N/A
Starch 0.11g 0%
Sodium 1mg 7mg 0%
Selenium 0.6µg 0.4µg 0%
Tryptophan 0.013mg 0.025mg 0%
Threonine 0.031mg 0.073mg 0%
Isoleucine 0.029mg 0.084mg 0%
Leucine 0.05mg 0.143mg 0%
Lysine 0.066mg 0.132mg 0%
Methionine 0.008mg 0.038mg 0%
Phenylalanine 0.027mg 0.097mg 0%
Valine 0.042mg 0.107mg 0%
Histidine 0.019mg 0.049mg 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
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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more CarbsCarbs +75.6%
Contains more WaterWater +14%
Contains more ProteinProtein +143.9%
Contains more FatsFats +3757.9%
Contains more OtherOther +338.9%

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more SucroseSucrose +11516.7%
Contains more GlucoseGlucose +443.2%
Contains more FructoseFructose +3800%
Contains more StarchStarch +∞%
Contains more GalactoseGalactose +∞%
~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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.