Mango vs. Kale
Nutrition comparison of Mango and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and kale:
- Both kale and mango are high in Vitamin C.
- Kale has 12.8 times less sugar than mango.
- Kale has 70% less carbohydrates than mango.
- Kale has more thiamin and riboflavin.
- Kale has signficantly more iron than mango.
- Kale is an excellent source of Vitamin A, Vitamin K, calcium, dietary fiber and potassium.
USDA sources for nutritional information: Mango (Mangos, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale has 42% less calories than mango - kale has 35 calories per 100 grams and mango has 60 calories.
For macronutrient ratios, mango is much lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Mango has a macronutrient ratio of 5:90:5 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Kale | |
|---|---|---|
| Protein | 5% | 28% |
| Carbohydrates | 90% | 41% |
| Fat | 5% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has 70% less carbohydrates than mango - kale has 4.4g of total carbs per 100 grams and mango has 15g of carbohydrates.
The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.
dietary fiber
Kale is an excellent source of dietary fiber and it has 156% more dietary fiber than mango - kale has 4.1g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.
sugar
Kale has 12.8 times less sugar than mango - kale has 0.99g of sugar per 100 grams and mango has 13.7g of sugar.
Protein
protein
Kale has 256% more protein than mango - kale has 2.9g of protein per 100 grams and mango has 0.82g of protein.
Fat
saturated fat
Both kale and mango are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and mango has 0.09g of saturated fat.
Vitamins
Vitamin C
Both kale and mango are high in Vitamin C. Kale has 157% more Vitamin C than mango - kale has 93.4mg of Vitamin C per 100 grams and mango has 36.4mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 346% more Vitamin A than mango - kale has 241ug of Vitamin A per 100 grams and mango has 54ug of Vitamin A.
Vitamin E
Kale and mango contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 91 times more Vitamin K than mango - kale has 389.6ug of Vitamin K per 100 grams and mango has 4.2ug of Vitamin K.
The B Vitamins
Kale has more thiamin and riboflavin. Both mango and kale contain significant amounts of niacin, pantothenic acid, Vitamin B6 and folate.
| Mango | Kale | |
|---|---|---|
| Thiamin | 0.028 MG | 0.113 MG |
| Riboflavin | 0.038 MG | 0.347 MG |
| Niacin | 0.669 MG | 1.18 MG |
| Pantothenic acid | 0.197 MG | 0.37 MG |
| Vitamin B6 | 0.119 MG | 0.147 MG |
| Folate | 43 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 22 times more calcium than mango - kale has 254mg of calcium per 100 grams and mango has 11mg of calcium.
iron
Kale has signficantly more iron than mango - kale has 1.6mg of iron per 100 grams and mango has 0.16mg of iron.
potassium
Kale is an excellent source of potassium and it has 107% more potassium than mango - kale has 348mg of potassium per 100 grams and mango has 168mg 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 | Kale | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.02 mg | ~ |
| kaempferol | 0.05 mg | 46.8 mg |
| myricetin | 0.06 mg | ~ |
| isorhamnetin | ~ | 23.6 mg |
| Quercetin | ~ | 22.58 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,
| Mango | Kale | |
|---|---|---|
| beta-carotene | 640 UG | 2873 UG |
| alpha-carotene | 9 UG | ~ |
| lycopene | 3 UG | ~ |
| lutein + zeaxanthin | 23 UG | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than mango per 100 grams.
| Mango | Kale | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.378 G |
| Total | 0.051 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than mango per 100 grams.
| Mango | Kale | |
|---|---|---|
| linoleic acid | 0.019 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.019 G | 0.294 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 (%) |
Kale 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 kale or mango contain more calories in 100 grams?Kale has 40% less calories than mango - kale has 35 calories in 100g and mango has 60 calories.
Does kale or mango have more carbohydrates?
By weight, kale has 70% fewer carbohydrates than mango - kale has 4.4g of carbs for 100g and mango has 15g of carbohydrates. the carbs in kale are made of 80% dietary fiber and 20% sugar, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.
Does kale or mango contain more calcium?
Kale is a rich source of calcium and it has 22 times more calcium than mango - kale has 254mg of calcium in 100 grams and mango has 11mg of calcium.
Does kale or mango contain more potassium?
Kale is a rich source of potassium and it has 110% more potassium than mango - kale has 348mg of potassium in 100 grams and mango has 168mg of potassium.