Greek Yogurt vs. Mango
Nutrition comparison of Greek Yogurt and Mango
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
greek yogurt
versus
mango
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and mango:
- Greek yogurt has 74% less carbohydrates than mango.
- Greek yogurt has 74% less sugar than mango.
- Greek yogurt has more riboflavin, pantothenic acid and Vitamin B12, however, mango contains more niacin, Vitamin B6 and folate.
- Greek yogurt is a great source of protein.
- Greek yogurt is an excellent source of calcium.
- Mango has 12.3 times less saturated fat than greek yogurt.
- Mango has signficantly more dietary fiber than greek yogurt.
- Mango is an excellent source of Vitamin C.
USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mango and greek yogurt contain similar amounts of calories - mango has 60 calories per 100 grams and greek yogurt has 73 calories.
For macronutrient ratios, greek yogurt is much heavier in protein, much lighter in carbs and heavier in fat compared to mango per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Greek Yogurt | Mango | |
|---|---|---|
| Protein | 55% | 5% |
| Carbohydrates | 22% | 90% |
| Fat | 24% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Greek yogurt has 74% less carbohydrates than mango - mango has 15g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.
The carbs in mango are made of 90% sugar and 10% dietary fiber, whereas the carbs in greek yogurt comprise of 100% sugar.
dietary fiber
Mango has signficantly more dietary fiber than greek yogurt - mango has 1.6g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.
sugar
Greek yogurt has 74% less sugar than mango - mango has 13.7g of sugar per 100 grams and greek yogurt has 3.6g of sugar.
Protein
protein
Greek yogurt is a great source of protein and it has 11 times more protein than mango - mango has 0.82g of protein per 100 grams and greek yogurt has 10g of protein.
Fat
saturated fat
Mango has 12.3 times less saturated fat than greek yogurt - mango has 0.09g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.
trans fat
Both greek yogurt and mango are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and mango does not contain significant amounts.
cholesterol
Mango has less cholesterol than greek yogurt - greek yogurt has 10mg 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 44 times more Vitamin C than greek yogurt - mango has 36.4mg of Vitamin C per 100 grams and greek yogurt has 0.8mg of Vitamin C.
Vitamin A
Greek yogurt has 67% more Vitamin A than mango - mango has 54ug of Vitamin A per 100 grams and greek yogurt has 90ug of Vitamin A.
Vitamin E
Mango and greek yogurt contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.
Vitamin K
Mango and greek yogurt contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.
The B Vitamins
Greek yogurt has more riboflavin, pantothenic acid and Vitamin B12, however, mango contains more niacin, Vitamin B6 and folate. Both greek yogurt and mango contain significant amounts of thiamin.
| Greek Yogurt | Mango | |
|---|---|---|
| Thiamin | 0.044 MG | 0.028 MG |
| Riboflavin | 0.233 MG | 0.038 MG |
| Niacin | 0.197 MG | 0.669 MG |
| Pantothenic acid | 0.47 MG | 0.197 MG |
| Vitamin B6 | 0.055 MG | 0.119 MG |
| Folate | 12 UG | 43 UG |
| Vitamin B12 | 0.52 UG | ~ |
Minerals
calcium
Greek yogurt is an excellent source of calcium and it has 945% more calcium than mango - mango has 11mg of calcium per 100 grams and greek yogurt has 115mg of calcium.
iron
Mango and greek yogurt contain similar amounts of iron - mango has 0.16mg of iron per 100 grams and greek yogurt has 0.04mg of iron.
potassium
Mango and greek yogurt contain similar amounts of potassium - mango has 168mg of potassium per 100 grams and greek yogurt has 141mg 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,
| Greek Yogurt | Mango | |
|---|---|---|
| beta-carotene | 6 UG | 640 UG |
| lutein + zeaxanthin | 1 UG | 23 UG |
| alpha-carotene | ~ | 9 UG |
| lycopene | ~ | 3 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mango has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.
| Greek Yogurt | Mango | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.051 G |
| Total | 0.007 G | 0.051 G |
omega 6s
Comparing omega-6 fatty acids, greek yogurt has more linoleic acid than mango per 100 grams.
| Greek Yogurt | Mango | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.065 G | 0.019 G |
| Total | 0.067 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.
Note: The specific food items compared are: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Mango (Mangos, raw) .
Greek Yogurt 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 greek yogurt contain more calories in 100 grams?Mango and greek yogurt contain similar amounts of calories - mango has 60 calories in 100g and greek yogurt has 73 calories.
Is mango or greek yogurt better for protein?
Greek yogurt is a great source of protein and it has 11 times more protein than mango - mango has 0.82g of protein per 100 grams and greek yogurt has 10g of protein.
Does mango or greek yogurt have more carbohydrates?
By weight, greek yogurt has 70% fewer carbohydrates than mango - mango has 15g of carbs for 100g and greek yogurt has 3.9g of carbohydrates. the carbs in mango are made of 90% sugar and 10% dietary fiber, whereas the carbs in greek yogurt comprise of 100% sugar.
Does mango or greek yogurt contain more calcium?
Greek yogurt is a rich source of calcium and it has 950% more calcium than mango - mango has 11mg of calcium in 100 grams and greek yogurt has 115mg of calcium.