Mango vs. Broccoli
Nutrition comparison of Mango and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and broccoli:
- Both mango and broccoli are high in Vitamin C.
- Broccoli has 56% less carbohydrates than mango.
- Broccoli has 7 times less sugar than mango.
- Broccoli has more riboflavin and pantothenic acid.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Broccoli is an excellent source of potassium.
USDA sources for nutritional information: Mango (Mangos, raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli has 43% less calories than mango - mango has 60 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, mango is much lighter in protein, much heavier in carbs and similar to broccoli for fat. Mango has a macronutrient ratio of 5:90:5 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Broccoli | |
|---|---|---|
| Protein | 5% | 28% |
| Carbohydrates | 90% | 65% |
| Fat | 5% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 56% less carbohydrates than mango - mango has 15g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has 63% more dietary fiber than mango - mango has 1.6g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Broccoli has 7 times less sugar than mango - mango has 13.7g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Broccoli has 244% more protein than mango - mango has 0.82g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both mango and broccoli are low in saturated fat - mango has 0.09g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Both mango and broccoli are high in Vitamin C. Broccoli has 145% more Vitamin C than mango - mango has 36.4mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Mango has 74% more Vitamin A than broccoli - mango has 54ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Mango and broccoli contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 23 times more Vitamin K than mango - mango has 4.2ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Broccoli has more riboflavin and pantothenic acid. Both mango and broccoli contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Mango | Broccoli | |
|---|---|---|
| Thiamin | 0.028 MG | 0.071 MG |
| Riboflavin | 0.038 MG | 0.117 MG |
| Niacin | 0.669 MG | 0.639 MG |
| Pantothenic acid | 0.197 MG | 0.573 MG |
| Vitamin B6 | 0.119 MG | 0.175 MG |
| Folate | 43 UG | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 327% more calcium than mango - mango has 11mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Broccoli has 356% more iron than mango - mango has 0.16mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 88% more potassium than mango - mango has 168mg of potassium per 100 grams and broccoli has 316mg 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, both mango and broccoli contain small amounts of myricetin.
| Mango | Broccoli | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.02 mg | 0.8 mg |
| kaempferol | 0.05 mg | 7.84 mg |
| myricetin | 0.06 mg | 0.06 mg |
| Quercetin | ~ | 3.26 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 broccoli contain significant amounts of beta-carotene.
| Mango | Broccoli | |
|---|---|---|
| beta-carotene | 640 UG | 361 UG |
| alpha-carotene | 9 UG | 25 UG |
| lycopene | 3 UG | ~ |
| lutein + zeaxanthin | 23 UG | 1403 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mango has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Mango | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.0215 G |
| Total | 0.051 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, both mango and broccoli contain small amounts of linoleic acid.
| Mango | Broccoli | |
|---|---|---|
| linoleic acid | 0.019 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.019 G | 0.055 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.
Mango g
()
|
Daily Values (%) |
Broccoli 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 broccoli contain more calories in 100 grams?Broccoli has 40% less calories than mango - mango has 60 calories in 100g and broccoli has 34 calories.
Does mango or broccoli have more carbohydrates?
By weight, broccoli has 60% fewer carbohydrates than mango - mango has 15g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does mango or broccoli contain more potassium?
Broccoli is a rich source of potassium and it has 90% more potassium than mango - mango has 168mg of potassium in 100 grams and broccoli has 316mg of potassium.