Oatmeal vs. Mango
Nutrition comparison of Oatmeal and Mango
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
mango
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and mango:
- Mango has 11 times less saturated fat than oatmeal.
- Mango is an excellent source of Vitamin C.
- Oatmeal has 12.6 times less sugar than mango.
- Oatmeal has more thiamin and riboflavin, however, mango contains more pantothenic acid.
- Oatmeal is a great source of calcium.
- Oatmeal is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oatmeal is high in calories and mango has 84% less calories than oatmeal - mango has 60 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is heavier in protein, much lighter in carbs and heavier in fat compared to mango per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Mango | |
|---|---|---|
| Protein | 17% | 5% |
| Carbohydrates | 69% | 90% |
| Fat | 15% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and mango has 78% less carbohydrates than oatmeal - mango has 15g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Oatmeal is an excellent source of dietary fiber and it has 513% more dietary fiber than mango - mango has 1.6g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Oatmeal has 12.6 times less sugar than mango - mango has 13.7g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 18 times more protein than mango - mango has 0.82g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Mango has 11 times less saturated fat than oatmeal - mango has 0.09g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has more Vitamin C than oatmeal - mango has 36.4mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin A
Mango has more Vitamin A than oatmeal - mango has 54ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Mango and oatmeal contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Mango and oatmeal contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin and riboflavin, however, mango contains more pantothenic acid. Both oatmeal and mango contain significant amounts of niacin, Vitamin B6 and folate.
| Oatmeal | Mango | |
|---|---|---|
| Thiamin | 0.73 MG | 0.028 MG |
| Riboflavin | 0.14 MG | 0.038 MG |
| Niacin | 0.78 MG | 0.669 MG |
| Pantothenic acid | ~ | 0.197 MG |
| Vitamin B6 | 0.12 MG | 0.119 MG |
| Folate | 32 UG | 43 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has 373% more calcium than mango - mango has 11mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 25 times more iron than mango - mango has 0.16mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Oatmeal is an excellent source of potassium and it has 108% more potassium than mango - mango has 168mg of potassium per 100 grams and oatmeal has 350mg of potassium.
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.
Oatmeal 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 mango or oatmeal contain more calories in 100 grams?Oatmeal is high in calories and mango has 80% less calories than oatmeal - mango has 60 calories in 100g and oatmeal has 367 calories.
Does mango or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and mango has 80% fewer carbohydrates than oatmeal - mango has 15g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does mango or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 25 times more iron than mango - mango has 0.16mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does mango or oatmeal contain more potassium?
Oatmeal is a rich source of potassium and it has 110% more potassium than mango - mango has 168mg of potassium in 100 grams and oatmeal has 350mg of potassium.