Oats vs. Mango
Nutrition comparison of Oats and Mango
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
mango
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and mango:
- Mango has 12.2 times less saturated fat than oat.
- Mango is an excellent source of Vitamin C.
- Oat has more thiamin, riboflavin and pantothenic acid.
- Oat is a great source of calcium.
- Oat is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and mango has 85% less calories than oat - oat has 389 calories per 100 grams and mango has 60 calories.
For macronutrient ratios, oats is heavier in protein, much lighter in carbs and heavier in fat compared to mango per calorie. Oats has a macronutrient ratio of 17:67:16 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Mango | |
|---|---|---|
| Protein | 17% | 5% |
| Carbohydrates | 67% | 90% |
| Fat | 16% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and mango has 77% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and mango has 15g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has 563% more dietary fiber than mango - oat has 10.6g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.
sugar
Oat has less sugar than mango - mango has 13.7g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 19 times more protein than mango - oat has 16.9g of protein per 100 grams and mango has 0.82g of protein.
Fat
saturated fat
Mango has 12.2 times less saturated fat than oat - oat has 1.2g of saturated fat per 100 grams and mango has 0.09g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has more Vitamin C than oat - mango has 36.4mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Mango has more Vitamin A than oat - mango has 54ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Mango has more Vitamin E than oat - mango has 0.9mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Mango and oats contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, riboflavin and pantothenic acid. Both oats and mango contain significant amounts of niacin, Vitamin B6 and folate.
| Oats | Mango | |
|---|---|---|
| Thiamin | 0.763 MG | 0.028 MG |
| Riboflavin | 0.139 MG | 0.038 MG |
| Niacin | 0.961 MG | 0.669 MG |
| Pantothenic acid | 1.349 MG | 0.197 MG |
| Vitamin B6 | 0.119 MG | 0.119 MG |
| Folate | 56 UG | 43 UG |
Minerals
calcium
Oat is a great source of calcium and it has 391% more calcium than mango - oat has 54mg of calcium per 100 grams and mango has 11mg of calcium.
iron
Oat is an excellent source of iron and it has 28 times more iron than mango - oat has 4.7mg of iron per 100 grams and mango has 0.16mg of iron.
potassium
Oat is an excellent source of potassium and it has 155% more potassium than mango - oat has 429mg of potassium per 100 grams and mango has 168mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than mango per 100 grams.
| Oats | Mango | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.051 G |
| Total | 0.111 G | 0.051 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than mango per 100 grams.
| Oats | Mango | |
|---|---|---|
| linoleic acid | 2.424 G | 0.019 G |
| Total | 2.424 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.
Oats 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 oats or mango contain more calories in 100 grams?Oat is high in calories and mango has 90% less calories than oat - oat has 389 calories in 100g and mango has 60 calories.
Does oats or mango have more carbohydrates?
By weight, oat is high in carbohydrates and mango has 80% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and mango has 15g of carbohydrates.
Does oats or mango contain more iron?
Oat is an abundant source of iron and it has 28 times more iron than mango - oat has 4.7mg of iron in 100 grams and mango has 0.16mg of iron.
Does oats or mango contain more potassium?
Oat is a rich source of potassium and it has 160% more potassium than mango - oat has 429mg of potassium in 100 grams and mango has 168mg of potassium.