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.
Detailed nutritional comparison of mango and russet potato is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Mango src
Image of Russet Potato src

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)) .

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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.