Egg vs. Mango
Nutrition comparison of Egg and Mango
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
mango
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and mango:
- Egg has 19.8 times less carbohydrates than mango.
- Egg has 35.9 times less sugar than mango.
- Egg has more lutein + zeaxanthin than mango, however, mango contains more beta-carotene than egg.
- Egg has more riboflavin, pantothenic acid and Vitamin B12, however, mango contains more niacin.
- Egg has signficantly more iron than mango.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A and protein.
- For omega-3 fatty acids, egg has more dha than mango.
- Mango has 32.9 times less saturated fat than egg.
- Mango has signficantly more dietary fiber than egg.
- Mango is an excellent source of Vitamin C.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and mango has 58% less calories than egg - mango has 60 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is much heavier in protein, much lighter in carbs and much heavier in fat compared to mango per calorie. Egg has a macronutrient ratio of 36:2:62 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Mango | |
|---|---|---|
| Protein | 36% | 5% |
| Carbohydrates | 2% | 90% |
| Fat | 62% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has 19.8 times less carbohydrates than mango - mango has 15g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
The carbs in mango are made of 90% sugar and 10% dietary fiber, whereas the carbs in egg comprise of 100% sugar.
dietary fiber
Mango has signficantly more dietary fiber than egg - mango has 1.6g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg has 35.9 times less sugar than mango - mango has 13.7g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 14 times more protein than mango - mango has 0.82g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Mango has 32.9 times less saturated fat than egg - mango has 0.09g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and mango are low in trans fat - egg has 0.04g of trans fat per 100 grams and mango does not contain significant amounts.
cholesterol
Egg is high in cholesterol and mango has less cholesterol than egg - egg has 372mg of cholesterol 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 egg - mango has 36.4mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has 196% more Vitamin A than mango - mango has 54ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than mango - egg has 82iu of Vitamin D per 100 grams and mango does not contain significant amounts.
Vitamin E
Mango and egg contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Mango and egg contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Egg has more riboflavin, pantothenic acid and Vitamin B12, however, mango contains more niacin. Both egg and mango contain significant amounts of thiamin, Vitamin B6 and folate.
| Egg | Mango | |
|---|---|---|
| Thiamin | 0.04 MG | 0.028 MG |
| Riboflavin | 0.457 MG | 0.038 MG |
| Niacin | 0.075 MG | 0.669 MG |
| Pantothenic acid | 1.533 MG | 0.197 MG |
| Vitamin B6 | 0.17 MG | 0.119 MG |
| Folate | 47 UG | 43 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Egg is a great source of calcium and it has 409% more calcium than mango - mango has 11mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Egg has signficantly more iron than mango - mango has 0.16mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Mango and egg contain similar amounts of potassium - mango has 168mg of potassium per 100 grams and egg has 138mg 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, egg has more lutein + zeaxanthin than mango per 100 grams, however, mango contains more beta-carotene than egg per 100 grams.
| Egg | Mango | |
|---|---|---|
| lutein + zeaxanthin | 503 UG | 23 UG |
| beta-carotene | ~ | 640 UG |
| alpha-carotene | ~ | 9 UG |
| lycopene | ~ | 3 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more DHA than mango per 100 grams. Both egg and mango contain significant amounts of alpha linoleic acid (ALA).
| Egg | Mango | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.051 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.051 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than mango per 100 grams.
| Egg | Mango | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.019 G |
| Total | 1.577 G | 0.019 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.
Egg g
()
|
Daily Values (%) |
Mango 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 egg contain more calories in 100 grams?Egg is high in calories and mango has 60% less calories than egg - mango has 60 calories in 100g and egg has 143 calories.
Is mango or egg better for protein?
Egg is a fantastic source of protein and it has 14 times more protein than mango - mango has 0.82g of protein per 100 grams and egg has 12.6g of protein.
Does mango or egg have more carbohydrates?
By weight, egg has 19.8 times fewer carbohydrates than mango - mango has 15g of carbs for 100g and egg has 0.72g of carbohydrates. the carbs in mango are made of 90% sugar and 10% dietary fiber, whereas the carbs in egg comprise of 100% sugar.