Mango vs. Cashews
Nutrition comparison of Mango and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and cashews:
- Cashew has 57% less sugar than mango.
- Cashew has more thiamin, pantothenic acid and Vitamin B6.
- Cashew is an excellent source of dietary fiber, iron, potassium and protein.
- Mango is an excellent source of Vitamin C.
USDA sources for nutritional information: Mango (Mangos, raw) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cashew is high in calories and mango has 89% less calories than cashew - mango has 60 calories per 100 grams and cashew has 553 calories.
For macronutrient ratios, mango is lighter in protein, much heavier in carbs and much lighter in fat compared to cashews per calorie. Mango has a macronutrient ratio of 5:90:5 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Cashews | |
|---|---|---|
| Protein | 5% | 13% |
| Carbohydrates | 90% | 21% |
| Fat | 5% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and mango has 50% less carbohydrates than cashew - mango has 15g of total carbs per 100 grams and cashew has 30.2g of carbohydrates.
dietary fiber
Cashew is an excellent source of dietary fiber and it has 106% more dietary fiber than mango - mango has 1.6g of dietary fiber per 100 grams and cashew has 3.3g of dietary fiber.
sugar
Cashew has 57% less sugar than mango - mango has 13.7g of sugar per 100 grams and cashew has 5.9g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 21 times more protein than mango - mango has 0.82g of protein per 100 grams and cashew has 18.2g of protein.
Fat
saturated fat
Cashew is high in saturated fat and mango has 99% less saturated fat than cashew - mango has 0.09g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has 71 times more Vitamin C than cashew - mango has 36.4mg of Vitamin C per 100 grams and cashew has 0.5mg of Vitamin C.
Vitamin A
Mango has more Vitamin A than cashew - mango has 54ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Mango and cashews contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and cashew has 0.9mg of Vitamin E.
Vitamin K
Cashew has 712% more Vitamin K than mango - mango has 4.2ug of Vitamin K per 100 grams and cashew has 34.1ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, pantothenic acid and Vitamin B6. Both mango and cashews contain significant amounts of riboflavin, niacin and folate.
| Mango | Cashews | |
|---|---|---|
| Thiamin | 0.028 MG | 0.423 MG |
| Riboflavin | 0.038 MG | 0.058 MG |
| Niacin | 0.669 MG | 1.062 MG |
| Pantothenic acid | 0.197 MG | 0.864 MG |
| Vitamin B6 | 0.119 MG | 0.417 MG |
| Folate | 43 UG | 25 UG |
Minerals
calcium
Cashew has 236% more calcium than mango - mango has 11mg of calcium per 100 grams and cashew has 37mg of calcium.
iron
Cashew is an excellent source of iron and it has 40 times more iron than mango - mango has 0.16mg of iron per 100 grams and cashew has 6.7mg of iron.
potassium
Cashew is an excellent source of potassium and it has 293% more potassium than mango - mango has 168mg of potassium per 100 grams and cashew has 660mg of potassium.
Antioxidants and Phytonutrients
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 cashews contain significant amounts of lutein + zeaxanthin.
| Mango | Cashews | |
|---|---|---|
| beta-carotene | 640 UG | ~ |
| alpha-carotene | 9 UG | ~ |
| lycopene | 3 UG | ~ |
| lutein + zeaxanthin | 23 UG | 22 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both mango and cashews contain significant amounts of alpha linoleic acid (ALA).
| Mango | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.062 G |
| Total | 0.051 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than mango per 100 grams.
| Mango | Cashews | |
|---|---|---|
| linoleic acid | 0.019 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 0.019 G | 8.048 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 (%) |
Cashews 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 cashews contain more calories in 100 grams?Cashew is high in calories and mango has 90% less calories than cashew - mango has 60 calories in 100g and cashew has 553 calories.
Does mango or cashews have more carbohydrates?
By weight, cashew is high in carbohydrates and mango has 50% fewer carbohydrates than cashew - mango has 15g of carbs for 100g and cashew has 30.2g of carbohydrates.
Does mango or cashews contain more iron?
Cashew is an abundant source of iron and it has 40 times more iron than mango - mango has 0.16mg of iron in 100 grams and cashew has 6.7mg of iron.
Does mango or cashews contain more potassium?
Cashew is a rich source of potassium and it has 290% more potassium than mango - mango has 168mg of potassium in 100 grams and cashew has 660mg of potassium.