Wheat Flour vs. Mango
Nutrition comparison of Wheat Flour and Mango
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
mango
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and mango:
- Mango has more beta-carotene than wheat flour, however, wheat flour contains more lutein + zeaxanthin than mango.
- Mango is an excellent source of Vitamin C.
- Wheat flour has 43 times less sugar than mango.
- Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and folate, however, mango contains more Vitamin B6.
- Wheat flour is a great source of dietary fiber and protein.
- Wheat flour is an excellent source of iron.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wheat flour is high in calories and mango has 83% less calories than wheat flour - wheat flour has 361 calories per 100 grams and mango has 60 calories.
For macronutrient ratios, wheat flour is heavier in protein, lighter in carbs and similar to mango for fat. Wheat flour has a macronutrient ratio of 14:82:4 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Mango | |
|---|---|---|
| Protein | 14% | 5% |
| Carbohydrates | 82% | 90% |
| Fat | 4% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and mango has 79% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and mango has 15g of carbohydrates.
dietary fiber
Wheat flour is a great source of dietary fiber and it has 50% more dietary fiber than mango - wheat flour has 2.4g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.
sugar
Wheat flour has 43 times less sugar than mango - wheat flour has 0.31g of sugar per 100 grams and mango has 13.7g of sugar.
Protein
protein
Wheat flour is a great source of protein and it has 13 times more protein than mango - wheat flour has 12g of protein per 100 grams and mango has 0.82g of protein.
Fat
saturated fat
Both wheat flour and mango are low in saturated fat - wheat flour has 0.24g 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 wheat flour - mango has 36.4mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.
Vitamin A
Mango has more Vitamin A than wheat flour - mango has 54ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Wheat flour and mango contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.
Vitamin K
Wheat flour and mango contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and mango has 4.2ug of Vitamin K.
The B Vitamins
Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and folate, however, mango contains more Vitamin B6.
| Wheat Flour | Mango | |
|---|---|---|
| Thiamin | 0.812 MG | 0.028 MG |
| Riboflavin | 0.512 MG | 0.038 MG |
| Niacin | 7.554 MG | 0.669 MG |
| Pantothenic acid | 0.438 MG | 0.197 MG |
| Vitamin B6 | 0.037 MG | 0.119 MG |
| Folate | 183 UG | 43 UG |
Minerals
calcium
Wheat flour and mango contain similar amounts of calcium - wheat flour has 15mg of calcium per 100 grams and mango has 11mg of calcium.
iron
Wheat flour is an excellent source of iron and it has 26 times more iron than mango - wheat flour has 4.4mg of iron per 100 grams and mango has 0.16mg of iron.
potassium
Mango has 68% more potassium than wheat flour - wheat flour has 100mg of potassium per 100 grams and mango has 168mg 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 has more beta-carotene than wheat flour per 100 grams, however, wheat flour contains more lutein + zeaxanthin than mango per 100 grams.
| Wheat Flour | Mango | |
|---|---|---|
| beta-carotene | 1 UG | 640 UG |
| lutein + zeaxanthin | 79 UG | 23 UG |
| alpha-carotene | ~ | 9 UG |
| lycopene | ~ | 3 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both wheat flour and mango contain significant amounts of alpha linoleic acid (ALA).
| Wheat Flour | Mango | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.051 G |
| Total | 0.043 G | 0.051 G |
omega 6s
Comparing omega-6 fatty acids, wheat flour has more linoleic acid than mango per 100 grams.
| Wheat Flour | Mango | |
|---|---|---|
| linoleic acid | 0.685 G | 0.019 G |
| Total | 0.685 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.
Note: The specific food items compared are: Wheat Flour (Wheat flour, white, bread, enriched) and Mango (Mangos, raw) .
Wheat Flour 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 wheat flour or mango contain more calories in 100 grams?Wheat flour is high in calories and mango has 80% less calories than wheat flour - wheat flour has 361 calories in 100g and mango has 60 calories.
Does wheat flour or mango have more carbohydrates?
By weight, wheat flour is high in carbohydrates and mango has 80% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and mango has 15g of carbohydrates.
Does wheat flour or mango contain more iron?
Wheat flour is an abundant source of iron and it has 26 times more iron than mango - wheat flour has 4.4mg of iron in 100 grams and mango has 0.16mg of iron.