Mango vs. Artichoke
Nutrition comparison of Mango and Artichoke
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
artichoke
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and artichoke:
- Artichoke has 12.8 times less sugar than mango.
- Artichoke has more thiamin.
- Artichoke is a great source of calcium.
- Artichoke is an excellent source of dietary fiber and potassium.
- Mango has more beta-carotene than artichoke, however, artichoke contains more lutein + zeaxanthin than mango.
- Mango is an excellent source of Vitamin C.
USDA sources for nutritional information: Mango (Mangos, raw) and Artichoke (Artichokes, (globe or french), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Artichoke and mango contain similar amounts of calories - artichoke has 47 calories per 100 grams and mango has 60 calories.
For macronutrient ratios, mango is lighter in protein, heavier in carbs and similar to artichoke for fat. Mango has a macronutrient ratio of 5:90:5 and for artichoke, 23:74:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Artichoke | |
|---|---|---|
| Protein | 5% | 23% |
| Carbohydrates | 90% | 74% |
| Fat | 5% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Artichoke and mango contain similar amounts of carbs - artichoke has 10.5g of total carbs per 100 grams and mango has 15g of carbohydrates.
dietary fiber
Artichoke is an excellent source of dietary fiber and it has 238% more dietary fiber than mango - artichoke has 5.4g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.
sugar
Artichoke has 12.8 times less sugar than mango - artichoke has 0.99g of sugar per 100 grams and mango has 13.7g of sugar.
Protein
protein
Artichoke has 299% more protein than mango - artichoke has 3.3g of protein per 100 grams and mango has 0.82g of protein.
Fat
saturated fat
Both artichoke and mango are low in saturated fat - artichoke has 0.04g of saturated fat per 100 grams and mango has 0.09g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has 211% more Vitamin C than artichoke - artichoke has 11.7mg of Vitamin C per 100 grams and mango has 36.4mg of Vitamin C.
Vitamin A
Mango has 53 times more Vitamin A than artichoke - artichoke has 1ug of Vitamin A per 100 grams and mango has 54ug of Vitamin A.
Vitamin E
Artichoke and mango contain similar amounts of Vitamin E - artichoke has 0.19mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.
Vitamin K
Artichoke and mango contain similar amounts of Vitamin K - artichoke has 14.8ug of Vitamin K per 100 grams and mango has 4.2ug of Vitamin K.
The B Vitamins
Artichoke has more thiamin. Both mango and artichoke contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Mango | Artichoke | |
|---|---|---|
| Thiamin | 0.028 MG | 0.072 MG |
| Riboflavin | 0.038 MG | 0.066 MG |
| Niacin | 0.669 MG | 1.046 MG |
| Pantothenic acid | 0.197 MG | 0.338 MG |
| Vitamin B6 | 0.119 MG | 0.116 MG |
| Folate | 43 UG | 68 UG |
Minerals
calcium
Artichoke is a great source of calcium and it has 300% more calcium than mango - artichoke has 44mg of calcium per 100 grams and mango has 11mg of calcium.
iron
Artichoke has 700% more iron than mango - artichoke has 1.3mg of iron per 100 grams and mango has 0.16mg of iron.
potassium
Artichoke is an excellent source of potassium and it has 120% more potassium than mango - artichoke has 370mg of potassium per 100 grams and mango has 168mg 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 | Artichoke | |
|---|---|---|
| apigenin | 0.01 mg | 7.48 mg |
| luteolin | 0.02 mg | 2.3 mg |
| kaempferol | 0.05 mg | ~ |
| myricetin | 0.06 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 has more beta-carotene than artichoke per 100 grams, however, artichoke contains more lutein + zeaxanthin than mango per 100 grams.
| Mango | Artichoke | |
|---|---|---|
| beta-carotene | 640 UG | 8 UG |
| alpha-carotene | 9 UG | ~ |
| lycopene | 3 UG | ~ |
| lutein + zeaxanthin | 23 UG | 464 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mango has more alpha linoleic acid (ALA) than artichoke per 100 grams.
| Mango | Artichoke | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.017 G |
| Total | 0.051 G | 0.017 G |
omega 6s
Comparing omega-6 fatty acids, both mango and artichoke contain small amounts of linoleic acid.
| Mango | Artichoke | |
|---|---|---|
| linoleic acid | 0.019 G | 0.046 G |
| Total | 0.019 G | 0.046 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 (%) |
Artichoke 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 artichoke or mango contain more calories in 100 grams?Artichoke and mango contain similar amounts of calories - artichoke has 47 calories in 100g and mango has 60 calories.
Does artichoke or mango have more carbohydrates?
By weight, artichoke and mango contain similar amounts of carbs - artichoke has 10.5g of carbs for 100g and mango has 15g of carbohydrates.
Does artichoke or mango contain more potassium?
Artichoke is a rich source of potassium and it has 120% more potassium than mango - artichoke has 370mg of potassium in 100 grams and mango has 168mg of potassium.