Mango vs. Asparagus
Nutrition comparison of Mango and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and asparagus:
- Asparagus has 6.2 times less sugar than mango.
- Asparagus has 67% less calories than mango.
- Asparagus has 74% less carbohydrates than mango.
- Asparagus has more thiamin and riboflavin.
- Asparagus is a great source of dietary fiber and iron.
- Mango is an excellent source of Vitamin C.
USDA sources for nutritional information: Mango (Mangos, raw) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus has 67% less calories than mango - asparagus has 20 calories per 100 grams and mango has 60 calories.
For macronutrient ratios, mango is much lighter in protein, much heavier in carbs and similar to asparagus for fat. Mango has a macronutrient ratio of 5:90:5 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Asparagus | |
|---|---|---|
| Protein | 5% | 34% |
| Carbohydrates | 90% | 61% |
| Fat | 5% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus has 74% less carbohydrates than mango - asparagus has 3.9g of total carbs per 100 grams and mango has 15g of carbohydrates.
The carbs in asparagus are made of 53% dietary fiber and 47% sugar, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.
dietary fiber
Asparagus is a great source of dietary fiber and it has 31% more dietary fiber than mango - asparagus has 2.1g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.
sugar
Asparagus has 6.2 times less sugar than mango - asparagus has 1.9g of sugar per 100 grams and mango has 13.7g of sugar.
Protein
protein
Asparagus and mango contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and mango has 0.82g of protein.
Fat
saturated fat
Both asparagus and mango are low in saturated fat - asparagus 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 550% more Vitamin C than asparagus - asparagus has 5.6mg of Vitamin C per 100 grams and mango has 36.4mg of Vitamin C.
Vitamin A
Asparagus and mango contain similar amounts of Vitamin A - asparagus has 38ug of Vitamin A per 100 grams and mango has 54ug of Vitamin A.
Vitamin E
Asparagus and mango contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.
Vitamin K
Asparagus has 890% more Vitamin K than mango - asparagus has 41.6ug of Vitamin K per 100 grams and mango has 4.2ug of Vitamin K.
The B Vitamins
Asparagus has more thiamin and riboflavin. Both mango and asparagus contain significant amounts of niacin, pantothenic acid, Vitamin B6 and folate.
| Mango | Asparagus | |
|---|---|---|
| Thiamin | 0.028 MG | 0.143 MG |
| Riboflavin | 0.038 MG | 0.141 MG |
| Niacin | 0.669 MG | 0.978 MG |
| Pantothenic acid | 0.197 MG | 0.274 MG |
| Vitamin B6 | 0.119 MG | 0.091 MG |
| Folate | 43 UG | 52 UG |
Minerals
calcium
Asparagus has 118% more calcium than mango - asparagus has 24mg of calcium per 100 grams and mango has 11mg of calcium.
iron
Asparagus is a great source of iron and it has 12 times more iron than mango - asparagus has 2.1mg of iron per 100 grams and mango has 0.16mg of iron.
potassium
Asparagus and mango contain similar amounts of potassium - asparagus has 202mg 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 | Asparagus | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.02 mg | ~ |
| kaempferol | 0.05 mg | 1.39 mg |
| myricetin | 0.06 mg | ~ |
| isorhamnetin | ~ | 5.7 mg |
| Quercetin | ~ | 13.98 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, both mango and asparagus contain significant amounts of beta-carotene.
| Mango | Asparagus | |
|---|---|---|
| beta-carotene | 640 UG | 449 UG |
| alpha-carotene | 9 UG | 9 UG |
| lycopene | 3 UG | ~ |
| lutein + zeaxanthin | 23 UG | 710 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mango has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Mango | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.01 G |
| Total | 0.051 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both mango and asparagus contain small amounts of linoleic acid.
| Mango | Asparagus | |
|---|---|---|
| linoleic acid | 0.019 G | 0.04 G |
| Total | 0.019 G | 0.04 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 (%) |
Asparagus 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 asparagus or mango contain more calories in 100 grams?Asparagus has 70% less calories than mango - asparagus has 20 calories in 100g and mango has 60 calories.
Is asparagus or mango better for protein?
Asparagus and mango contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and mango has 0.82g of protein.
Does asparagus or mango have more carbohydrates?
By weight, asparagus has 70% fewer carbohydrates than mango - asparagus has 3.9g of carbs for 100g and mango has 15g of carbohydrates. the carbs in asparagus are made of 50% dietary fiber and 50% sugar, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.