Avocado vs. Mango
Nutrition comparison of Avocado and Mango
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
mango
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and mango:
- Avocado has 44.5 times less sugar than mango.
- Avocado has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Avocado is an excellent source of dietary fiber and potassium.
- Mango has 22.1 times less saturated fat than avocado.
- Mango has more beta-carotene than avocado, however, avocado contains more alpha-carotene and lutein + zeaxanthin than mango.
- Mango is an excellent source of Vitamin C.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and mango has 64% less calories than avocado - mango has 60 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is much lighter in carbs, much heavier in fat and similar to mango for protein. Avocado has a macronutrient ratio of 4:19:77 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Mango | |
|---|---|---|
| Protein | 4% | 5% |
| Carbohydrates | 19% | 90% |
| Fat | 77% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado has 42% less carbohydrates than mango - mango has 15g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has 325% more dietary fiber than mango - mango has 1.6g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Avocado has 44.5 times less sugar than mango - mango has 13.7g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Mango and avocado contain similar amounts of protein - mango has 0.82g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Mango has 22.1 times less saturated fat than avocado - mango has 0.09g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has 314% more Vitamin C than avocado - mango has 36.4mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Mango has 671% more Vitamin A than avocado - mango has 54ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Mango and avocado contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Mango and avocado contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both avocado and mango contain significant amounts of folate.
| Avocado | Mango | |
|---|---|---|
| Thiamin | 0.075 MG | 0.028 MG |
| Riboflavin | 0.143 MG | 0.038 MG |
| Niacin | 1.912 MG | 0.669 MG |
| Pantothenic acid | 1.463 MG | 0.197 MG |
| Vitamin B6 | 0.287 MG | 0.119 MG |
| Folate | 89 UG | 43 UG |
Minerals
calcium
Mango and avocado contain similar amounts of calcium - mango has 11mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Avocado has 281% more iron than mango - mango has 0.16mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Avocado is an excellent source of potassium and it has 202% more potassium than mango - mango has 168mg of potassium per 100 grams and avocado has 507mg 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 avocado per 100 grams, however, avocado contains more alpha-carotene and lutein + zeaxanthin than mango per 100 grams.
| Avocado | Mango | |
|---|---|---|
| beta-carotene | 63 UG | 640 UG |
| alpha-carotene | 24 UG | 9 UG |
| lutein + zeaxanthin | 271 UG | 23 UG |
| lycopene | ~ | 3 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than mango per 100 grams.
| Avocado | Mango | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.051 G |
| Total | 0.125 G | 0.051 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than mango per 100 grams.
| Avocado | Mango | |
|---|---|---|
| linoleic acid | 1.674 G | 0.019 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 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.
Avocado 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 avocado contain more calories in 100 grams?Avocado is high in calories and mango has 60% less calories than avocado - mango has 60 calories in 100g and avocado has 167 calories.
Does mango or avocado have more carbohydrates?
By weight, avocado has 40% fewer carbohydrates than mango - mango has 15g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does mango or avocado contain more potassium?
Avocado is a rich source of potassium and it has 200% more potassium than mango - mango has 168mg of potassium in 100 grams and avocado has 507mg of potassium.