Mango vs. Russet Potato
Nutrition comparison of Mango and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and russet potato:
- Mango is an excellent source of Vitamin C.
- Russet potato has 21 times less sugar than mango.
- Russet potato has more thiamin and Vitamin B6, however, mango contains more folate.
- Russet potato is an excellent source of potassium.
USDA sources for nutritional information: Mango (Mangos, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mango and russet potato contain similar amounts of calories - mango has 60 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, mango is lighter in protein, heavier in fat and similar to russet potato for carbs. Mango has a macronutrient ratio of 5:90:5 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Russet Potato | |
|---|---|---|
| Protein | 5% | 11% |
| Carbohydrates | 90% | 89% |
| Fat | 5% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Mango and russet potato contain similar amounts of carbs - mango has 15g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
The carbs in mango are made of 90% sugar and 10% dietary fiber, whereas the carbs in russet potato comprise of 89% starch, 7% dietary fiber and 3% sugar.
dietary fiber
Mango and russet potato contain similar amounts of dietary fiber - mango has 1.6g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Russet potato has 21 times less sugar than mango - mango has 13.7g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Mango and russet potato contain similar amounts of protein - mango has 0.82g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both mango and russet potato are low in saturated fat - mango has 0.09g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has 539% more Vitamin C than russet potato - mango has 36.4mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.
Vitamin A
Mango has more Vitamin A than russet potato - mango has 54ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Mango and russet potato contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Mango and russet potato contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Russet potato has more thiamin and Vitamin B6, however, mango contains more folate. Both mango and russet potato contain significant amounts of riboflavin, niacin and pantothenic acid.
| Mango | Russet Potato | |
|---|---|---|
| Thiamin | 0.028 MG | 0.082 MG |
| Riboflavin | 0.038 MG | 0.033 MG |
| Niacin | 0.669 MG | 1.035 MG |
| Pantothenic acid | 0.197 MG | 0.301 MG |
| Vitamin B6 | 0.119 MG | 0.345 MG |
| Folate | 43 UG | 14 UG |
Minerals
calcium
Mango and russet potato contain similar amounts of calcium - mango has 11mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Russet potato has 438% more iron than mango - mango has 0.16mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Russet potato is an excellent source of potassium and it has 148% more potassium than mango - mango has 168mg of potassium per 100 grams and russet potato has 417mg 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 | Russet Potato | |
|---|---|---|
| beta-carotene | 640 UG | ~ |
| alpha-carotene | 9 UG | ~ |
| lycopene | 3 UG | ~ |
| lutein + zeaxanthin | 23 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mango has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Mango | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.01 G |
| Total | 0.051 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both mango and russet potato contain small amounts of linoleic acid.
| Mango | Russet Potato | |
|---|---|---|
| linoleic acid | 0.019 G | 0.032 G |
| Total | 0.019 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Mango g
()
|
Daily Values (%) |
Russet Potato 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 russet potato contain more calories in 100 grams?Mango and russet potato contain similar amounts of calories - mango has 60 calories in 100g and russet potato has 79 calories.
Does mango or russet potato have more carbohydrates?
By weight, mango and russet potato contain similar amounts of carbs - mango has 15g of carbs for 100g and russet potato has 18.1g of carbohydrates. the carbs in mango are made of 90% sugar and 10% dietary fiber, whereas the carbs in russet potato comprise of 90% starch, 10% dietary fiber and 0% sugar.
Does mango or russet potato contain more potassium?
Russet potato is a rich source of potassium and it has 150% more potassium than mango - mango has 168mg of potassium in 100 grams and russet potato has 417mg of potassium.