Mango vs. Garlic
Nutrition comparison of Mango and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and garlic:
- Both garlic and mango are high in Vitamin C.
- Garlic has 12.6 times less sugar than mango.
- Garlic has more thiamin, riboflavin, pantothenic acid and Vitamin B6, however, mango contains more folate.
- Garlic has signficantly more iron than mango.
- Garlic is a great source of dietary fiber.
- Garlic is an excellent source of calcium and potassium.
USDA sources for nutritional information: Mango (Mangos, raw) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Garlic is high in calories and mango has 60% less calories than garlic - garlic has 149 calories per 100 grams and mango has 60 calories.
For macronutrient ratios, mango is lighter in protein, heavier in carbs and similar to garlic for fat. Mango has a macronutrient ratio of 5:90:5 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Garlic | |
|---|---|---|
| Protein | 5% | 16% |
| Carbohydrates | 90% | 82% |
| Fat | 5% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and mango has 55% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and mango has 15g of carbohydrates.
dietary fiber
Garlic is a great source of dietary fiber and it has 31% more dietary fiber than mango - garlic has 2.1g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.
sugar
Garlic has 12.6 times less sugar than mango - garlic has 1g of sugar per 100 grams and mango has 13.7g of sugar.
Protein
protein
Garlic has 676% more protein than mango - garlic has 6.4g of protein per 100 grams and mango has 0.82g of protein.
Fat
saturated fat
Both garlic and mango are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and mango has 0.09g of saturated fat.
Vitamins
Vitamin C
Both garlic and mango are high in Vitamin C. Mango has 17% more Vitamin C than garlic - garlic has 31.2mg of Vitamin C per 100 grams and mango has 36.4mg of Vitamin C.
Vitamin A
Mango has more Vitamin A than garlic - mango has 54ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and mango contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.
Vitamin K
Garlic and mango contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and mango has 4.2ug of Vitamin K.
The B Vitamins
Garlic has more thiamin, riboflavin, pantothenic acid and Vitamin B6, however, mango contains more folate. Both mango and garlic contain significant amounts of niacin.
| Mango | Garlic | |
|---|---|---|
| Thiamin | 0.028 MG | 0.2 MG |
| Riboflavin | 0.038 MG | 0.11 MG |
| Niacin | 0.669 MG | 0.7 MG |
| Pantothenic acid | 0.197 MG | 0.596 MG |
| Vitamin B6 | 0.119 MG | 1.235 MG |
| Folate | 43 UG | 3 UG |
Minerals
calcium
Garlic is an excellent source of calcium and it has 15 times more calcium than mango - garlic has 181mg of calcium per 100 grams and mango has 11mg of calcium.
iron
Garlic has signficantly more iron than mango - garlic has 1.7mg of iron per 100 grams and mango has 0.16mg of iron.
potassium
Garlic is an excellent source of potassium and it has 139% more potassium than mango - garlic has 401mg 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 | Garlic | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.02 mg | ~ |
| kaempferol | 0.05 mg | 0.26 mg |
| myricetin | 0.06 mg | 1.61 mg |
| Quercetin | ~ | 1.74 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 garlic contain significant amounts of lutein + zeaxanthin.
| Mango | Garlic | |
|---|---|---|
| beta-carotene | 640 UG | 5 UG |
| alpha-carotene | 9 UG | ~ |
| lycopene | 3 UG | ~ |
| lutein + zeaxanthin | 23 UG | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mango has more alpha linoleic acid (ALA) than garlic per 100 grams.
| Mango | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.02 G |
| Total | 0.051 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, garlic has more linoleic acid than mango per 100 grams.
| Mango | Garlic | |
|---|---|---|
| linoleic acid | 0.019 G | 0.229 G |
| Total | 0.019 G | 0.229 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Mango or Garlic .
Mango g
()
|
Daily Values (%) |
Garlic 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 garlic or mango contain more calories in 100 grams?Garlic is high in calories and mango has 60% less calories than garlic - garlic has 149 calories in 100g and mango has 60 calories.
Does garlic or mango have more carbohydrates?
By weight, garlic is high in carbohydrates and mango has 60% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and mango has 15g of carbohydrates.
Does garlic or mango contain more calcium?
Garlic is a rich source of calcium and it has 15 times more calcium than mango - garlic has 181mg of calcium in 100 grams and mango has 11mg of calcium.
Does garlic or mango contain more potassium?
Garlic is a rich source of potassium and it has 140% more potassium than mango - garlic has 401mg of potassium in 100 grams and mango has 168mg of potassium.