Mango vs. Almonds
Nutrition comparison of Mango and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and almonds:
- Almond has 68% less sugar than mango.
- Almond has more thiamin, riboflavin, niacin and pantothenic acid.
- Almond is an excellent source of Vitamin E, calcium, dietary fiber, iron, potassium and protein.
- Mango has signficantly less saturated fat than almond.
- Mango is an excellent source of Vitamin C.
USDA sources for nutritional information: Mango (Mangos, raw) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and mango has 90% less calories than almond - mango has 60 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, mango is lighter in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Mango has a macronutrient ratio of 5:90:5 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Almonds | |
|---|---|---|
| Protein | 5% | 14% |
| Carbohydrates | 90% | 14% |
| Fat | 5% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Mango has 30% less carbohydrates than almond - mango has 15g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has 681% more dietary fiber than mango - mango has 1.6g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Almond has 68% less sugar than mango - mango has 13.7g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 24 times more protein than mango - mango has 0.82g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Mango has signficantly less saturated fat than almond - mango has 0.09g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and mango are low in trans fat - almond has 0.02g of trans fat per 100 grams and mango does not contain significant amounts.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has more Vitamin C than almond - mango has 36.4mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Mango has more Vitamin A than almond - mango has 54ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 27 times more Vitamin E than mango - mango has 0.9mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Mango and almonds contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin and pantothenic acid. Both mango and almonds contain significant amounts of Vitamin B6 and folate.
| Mango | Almonds | |
|---|---|---|
| Thiamin | 0.028 MG | 0.205 MG |
| Riboflavin | 0.038 MG | 1.138 MG |
| Niacin | 0.669 MG | 3.618 MG |
| Pantothenic acid | 0.197 MG | 0.471 MG |
| Vitamin B6 | 0.119 MG | 0.137 MG |
| Folate | 43 UG | 44 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 23 times more calcium than mango - mango has 11mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 22 times more iron than mango - mango has 0.16mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Almond is an excellent source of potassium and it has 336% more potassium than mango - mango has 168mg of potassium per 100 grams and almond has 733mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds,
| Mango | Almonds | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.02 mg | ~ |
| kaempferol | 0.05 mg | 0.39 mg |
| myricetin | 0.06 mg | ~ |
| isorhamnetin | ~ | 2.64 mg |
| Quercetin | ~ | 0.36 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Mango | Almonds | |
|---|---|---|
| beta-carotene | 640 UG | 1 UG |
| alpha-carotene | 9 UG | ~ |
| lycopene | 3 UG | ~ |
| lutein + zeaxanthin | 23 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mango has more alpha linoleic acid (ALA) than almond per 100 grams.
| Mango | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.003 G |
| Total | 0.051 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than mango per 100 grams.
| Mango | Almonds | |
|---|---|---|
| linoleic acid | 0.019 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.019 G | 12.326 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Mango g
()
|
Daily Values (%) |
Almonds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does mango or almonds contain more calories in 100 grams?Almond is high in calories and mango has 90% less calories than almond - mango has 60 calories in 100g and almond has 579 calories.
Does mango or almonds have more carbohydrates?
By weight, mango has 30% fewer carbohydrates than almond - mango has 15g of carbs for 100g and almond has 21.6g of carbohydrates.
Does mango or almonds contain more calcium?
Almond is a rich source of calcium and it has 23 times more calcium than mango - mango has 11mg of calcium in 100 grams and almond has 269mg of calcium.
Does mango or almonds contain more iron?
Almond is an abundant source of iron and it has 22 times more iron than mango - mango has 0.16mg of iron in 100 grams and almond has 3.7mg of iron.
Does mango or almonds contain more potassium?
Almond is a rich source of potassium and it has 340% more potassium than mango - mango has 168mg of potassium in 100 grams and almond has 733mg of potassium.