Granola vs. Mango
Nutrition comparison of Granola and Mango
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
mango
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and mango:
- Granola has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Granola is an excellent source of Vitamin E, calcium, dietary fiber, iron, potassium and protein.
- Mango has more beta-carotene than granola, however, granola contains more lutein + zeaxanthin than mango.
- Mango has signficantly less saturated fat than granola.
- Mango is an excellent source of Vitamin C.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Granola is high in calories and mango has 88% less calories than granola - mango has 60 calories per 100 grams and granola has 489 calories.
For macronutrient ratios, granola is heavier in protein, much lighter in carbs and much heavier in fat compared to mango per calorie. Granola has a macronutrient ratio of 11:44:45 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Mango | |
|---|---|---|
| Protein | 11% | 5% |
| Carbohydrates | 44% | 90% |
| Fat | 45% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and mango has 72% less carbohydrates than granola - mango has 15g of total carbs per 100 grams and granola has 53.9g of carbohydrates.
dietary fiber
Granola is an excellent source of dietary fiber and it has 456% more dietary fiber than mango - mango has 1.6g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.
sugar
Mango has 31% less sugar than granola - mango has 13.7g of sugar per 100 grams and granola has 19.8g of sugar.
Protein
protein
Granola is an excellent source of protein and it has 15 times more protein than mango - mango has 0.82g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Mango has signficantly less saturated fat than granola - mango has 0.09g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both granola and mango are low in trans fat - granola has 0.02g of trans fat per 100 grams and mango does not contain significant amounts.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has 29 times more Vitamin C than granola - mango has 36.4mg of Vitamin C per 100 grams and granola has 1.2mg of Vitamin C.
Vitamin A
Mango has 53 times more Vitamin A than granola - mango has 54ug of Vitamin A per 100 grams and granola has 1ug of Vitamin A.
Vitamin E
Granola is an excellent source of Vitamin E and it has 11 times more Vitamin E than mango - mango has 0.9mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.
Vitamin K
Mango and granola contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and granola has 5.3ug of Vitamin K.
The B Vitamins
Granola has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both granola and mango contain significant amounts of folate.
| Granola | Mango | |
|---|---|---|
| Thiamin | 0.548 MG | 0.028 MG |
| Riboflavin | 0.354 MG | 0.038 MG |
| Niacin | 2.739 MG | 0.669 MG |
| Pantothenic acid | 0.752 MG | 0.197 MG |
| Vitamin B6 | 0.37 MG | 0.119 MG |
| Folate | 84 UG | 43 UG |
Minerals
calcium
Granola is an excellent source of calcium and it has 591% more calcium than mango - mango has 11mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Granola is an excellent source of iron and it has 23 times more iron than mango - mango has 0.16mg of iron per 100 grams and granola has 4mg of iron.
potassium
Granola is an excellent source of potassium and it has 221% more potassium than mango - mango has 168mg of potassium per 100 grams and granola has 539mg 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, mango has more beta-carotene than granola per 100 grams, however, granola contains more lutein + zeaxanthin than mango per 100 grams.
| Granola | Mango | |
|---|---|---|
| beta-carotene | 11 UG | 640 UG |
| lutein + zeaxanthin | 137 UG | 23 UG |
| alpha-carotene | ~ | 9 UG |
| lycopene | ~ | 3 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than mango per 100 grams.
| Granola | Mango | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.051 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 0.051 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than mango per 100 grams.
| Granola | Mango | |
|---|---|---|
| other omega 6 | 0.053 G | ~ |
| linoleic acid | 7.194 G | 0.019 G |
| Total | 7.247 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.
Granola 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 granola contain more calories in 100 grams?Granola is high in calories and mango has 90% less calories than granola - mango has 60 calories in 100g and granola has 489 calories.
Does mango or granola have more carbohydrates?
By weight, granola is high in carbohydrates and mango has 70% fewer carbohydrates than granola - mango has 15g of carbs for 100g and granola has 53.9g of carbohydrates.
Does mango or granola contain more calcium?
Granola is a rich source of calcium and it has 590% more calcium than mango - mango has 11mg of calcium in 100 grams and granola has 76mg of calcium.
Does mango or granola contain more iron?
Granola is an abundant source of iron and it has 23 times more iron than mango - mango has 0.16mg of iron in 100 grams and granola has 4mg of iron.
Does mango or granola contain more potassium?
Granola is a rich source of potassium and it has 220% more potassium than mango - mango has 168mg of potassium in 100 grams and granola has 539mg of potassium.