White Bread vs. Mango
Nutrition comparison of White Bread and Mango
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
mango
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and mango:
- Mango is an excellent source of Vitamin C.
- White bread has 63% less sugar than mango.
- White bread has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- White bread is a great source of protein.
- White bread is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bread is high in calories and mango has 75% less calories than white bread - white bread has 238 calories per 100 grams and mango has 60 calories.
For macronutrient ratios, white bread is heavier in protein, lighter in carbs and similar to mango for fat. White bread has a macronutrient ratio of 18:74:8 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Mango | |
|---|---|---|
| Protein | 18% | 5% |
| Carbohydrates | 74% | 90% |
| Fat | 8% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and mango has 66% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and mango has 15g of carbohydrates.
dietary fiber
White bread is an excellent source of dietary fiber and it has 475% more dietary fiber than mango - white bread has 9.2g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.
sugar
White bread has 63% less sugar than mango - white bread has 5g of sugar per 100 grams and mango has 13.7g of sugar.
Protein
protein
White bread is a great source of protein and it has 12 times more protein than mango - white bread has 10.7g of protein per 100 grams and mango has 0.82g of protein.
Fat
saturated fat
Both white bread and mango are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and mango has 0.09g of saturated fat.
trans fat
Both white bread and mango are low in trans fat - white bread has 0.03g of trans fat per 100 grams and mango does not contain significant amounts.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has more Vitamin C than white bread - mango has 36.4mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
Mango has more Vitamin A than white bread - mango has 54ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and mango contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.
Vitamin K
White bread and mango contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and mango has 4.2ug of Vitamin K.
The B Vitamins
White bread has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both white bread and mango contain significant amounts of Vitamin B6.
| White Bread | Mango | |
|---|---|---|
| Thiamin | 0.51 MG | 0.028 MG |
| Riboflavin | 0.255 MG | 0.038 MG |
| Niacin | 4.455 MG | 0.669 MG |
| Pantothenic acid | 0.455 MG | 0.197 MG |
| Vitamin B6 | 0.08 MG | 0.119 MG |
| Folate | 127 UG | 43 UG |
Minerals
calcium
White bread is an excellent source of calcium and it has 61 times more calcium than mango - white bread has 684mg of calcium per 100 grams and mango has 11mg of calcium.
iron
White bread is an excellent source of iron and it has 29 times more iron than mango - white bread has 4.9mg of iron per 100 grams and mango has 0.16mg of iron.
potassium
Mango has 32% more potassium than white bread - white bread has 127mg 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, both white bread and mango contain significant amounts of lutein + zeaxanthin.
| White Bread | Mango | |
|---|---|---|
| beta-carotene | 2 UG | 640 UG |
| lutein + zeaxanthin | 25 UG | 23 UG |
| alpha-carotene | ~ | 9 UG |
| lycopene | ~ | 3 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white bread and mango contain significant amounts of alpha linoleic acid (ALA).
| White Bread | Mango | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.051 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.051 G |
omega 6s
Comparing omega-6 fatty acids, white bread has more linoleic acid than mango per 100 grams.
| White Bread | Mango | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 0.019 G |
| Total | 0.881 G | 0.019 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either White Bread or Mango .
Note: The specific food items compared are: White Bread (Bread, white wheat) and Mango (Mangos, raw) .
White Bread 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 white bread or mango contain more calories in 100 grams?White bread is high in calories and mango has 80% less calories than white bread - white bread has 238 calories in 100g and mango has 60 calories.
Does white bread or mango have more carbohydrates?
By weight, white bread is high in carbohydrates and mango has 70% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and mango has 15g of carbohydrates.
Does white bread or mango contain more calcium?
White bread is a rich source of calcium and it has 61 times more calcium than mango - white bread has 684mg of calcium in 100 grams and mango has 11mg of calcium.
Does white bread or mango contain more iron?
White bread is an abundant source of iron and it has 29 times more iron than mango - white bread has 4.9mg of iron in 100 grams and mango has 0.16mg of iron.