Mango vs. Brussels Sprouts
Nutrition comparison of Mango and Brussels Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and brussels sprouts:
- Both mango and brussels sprouts are high in Vitamin C.
- Brussels sprout has 5.2 times less sugar than mango.
- Brussels sprout has more thiamin and riboflavin.
- Brussels sprout is a great source of calcium.
- Brussels sprout is an excellent source of Vitamin K, dietary fiber and potassium.
USDA sources for nutritional information: Mango (Mangos, raw) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mango and brussels sprouts contain similar amounts of calories - mango has 60 calories per 100 grams and brussels sprout has 43 calories.
For macronutrient ratios, mango is much lighter in protein, much heavier in carbs and similar to brussels sprouts for fat. Mango has a macronutrient ratio of 5:90:5 and for brussels sprouts, 26:68:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Brussels Sprouts | |
|---|---|---|
| Protein | 5% | 26% |
| Carbohydrates | 90% | 68% |
| Fat | 5% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Brussels sprout has 40% less carbohydrates than mango - mango has 15g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.
dietary fiber
Brussels sprout is an excellent source of dietary fiber and it has 138% more dietary fiber than mango - mango has 1.6g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.
sugar
Brussels sprout has 5.2 times less sugar than mango - mango has 13.7g of sugar per 100 grams and brussels sprout has 2.2g of sugar.
Protein
protein
Brussels sprout has 312% more protein than mango - mango has 0.82g of protein per 100 grams and brussels sprout has 3.4g of protein.
Fat
saturated fat
Both mango and brussels sprouts are low in saturated fat - mango has 0.09g of saturated fat per 100 grams and brussels sprout has 0.06g of saturated fat.
Vitamins
Vitamin C
Both mango and brussels sprouts are high in Vitamin C. Brussels sprout has 134% more Vitamin C than mango - mango has 36.4mg of Vitamin C per 100 grams and brussels sprout has 85mg of Vitamin C.
Vitamin A
Mango and brussels sprouts contain similar amounts of Vitamin A - mango has 54ug of Vitamin A per 100 grams and brussels sprout has 38ug of Vitamin A.
Vitamin E
Mango and brussels sprouts contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and brussels sprout has 0.88mg of Vitamin E.
Vitamin K
Brussels sprout is an excellent source of Vitamin K and it has 41 times more Vitamin K than mango - mango has 4.2ug of Vitamin K per 100 grams and brussels sprout has 177ug of Vitamin K.
The B Vitamins
Brussels sprout has more thiamin and riboflavin. Both mango and brussels sprouts contain significant amounts of niacin, pantothenic acid, Vitamin B6 and folate.
| Mango | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.028 MG | 0.139 MG |
| Riboflavin | 0.038 MG | 0.09 MG |
| Niacin | 0.669 MG | 0.745 MG |
| Pantothenic acid | 0.197 MG | 0.309 MG |
| Vitamin B6 | 0.119 MG | 0.219 MG |
| Folate | 43 UG | 61 UG |
Minerals
calcium
Brussels sprout is a great source of calcium and it has 282% more calcium than mango - mango has 11mg of calcium per 100 grams and brussels sprout has 42mg of calcium.
iron
Brussels sprout has 775% more iron than mango - mango has 0.16mg of iron per 100 grams and brussels sprout has 1.4mg of iron.
potassium
Brussels sprout is an excellent source of potassium and it has 132% more potassium than mango - mango has 168mg of potassium per 100 grams and brussels sprout has 389mg 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 | Brussels Sprouts | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.02 mg | 0.33 mg |
| kaempferol | 0.05 mg | 0.86 mg |
| myricetin | 0.06 mg | ~ |
| Quercetin | ~ | 1.92 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 brussels sprouts contain significant amounts of beta-carotene.
| Mango | Brussels Sprouts | |
|---|---|---|
| beta-carotene | 640 UG | 450 UG |
| alpha-carotene | 9 UG | 6 UG |
| lycopene | 3 UG | ~ |
| lutein + zeaxanthin | 23 UG | 1590 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both mango and brussels sprouts contain significant amounts of alpha linoleic acid (ALA).
| Mango | Brussels Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.099 G |
| Total | 0.051 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, both mango and brussels sprouts contain small amounts of linoleic acid.
| Mango | Brussels Sprouts | |
|---|---|---|
| linoleic acid | 0.019 G | 0.045 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.019 G | 0.046 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: Mango (Mangos, raw) and Brussels Sprouts (Brussels sprouts, raw) .
Mango g
()
|
Daily Values (%) |
Brussels Sprouts g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 brussels sprouts contain more calories in 100 grams?Mango and brussels sprouts contain similar amounts of calories - mango has 60 calories in 100g and brussels sprout has 43 calories.
Does mango or brussels sprouts have more carbohydrates?
By weight, brussels sprout has 40% fewer carbohydrates than mango - mango has 15g of carbs for 100g and brussels sprout has 9g of carbohydrates.
Does mango or brussels sprouts contain more potassium?
Brussels sprout is a rich source of potassium and it has 130% more potassium than mango - mango has 168mg of potassium in 100 grams and brussels sprout has 389mg of potassium.