Mango vs. Peanuts
Nutrition comparison of Mango and Peanuts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
peanuts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and peanuts:
- Mango is an excellent source of Vitamin C.
- Peanut has 64% less sugar than mango.
- Peanut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut has signficantly more iron than mango.
- Peanut is a great source of calcium.
- Peanut is an excellent source of dietary fiber, potassium and protein.
USDA sources for nutritional information: Mango (Mangos, raw) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut is high in calories and mango has 90% less calories than peanut - mango has 60 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, mango is lighter in protein, much heavier in carbs and much lighter in fat compared to peanuts per calorie. Mango has a macronutrient ratio of 5:90:5 and for peanuts, 16:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Peanuts | |
|---|---|---|
| Protein | 5% | 16% |
| Carbohydrates | 90% | 14% |
| Fat | 5% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Mango has 30% less carbohydrates than peanut - mango has 15g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Peanut is an excellent source of dietary fiber and it has 425% more dietary fiber than mango - mango has 1.6g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Peanut has 64% less sugar than mango - mango has 13.7g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Peanut is an excellent source of protein and it has 28 times more protein than mango - mango has 0.82g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and mango has 99% less saturated fat than peanut - mango has 0.09g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and mango are low in trans fat - peanut 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 peanut - mango has 36.4mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin A
Mango has more Vitamin A than peanut - mango has 54ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has 448% more Vitamin E than mango - mango has 0.9mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Mango and peanuts contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Peanut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Mango | Peanuts | |
|---|---|---|
| Thiamin | 0.028 MG | 0.152 MG |
| Riboflavin | 0.038 MG | 0.197 MG |
| Niacin | 0.669 MG | 14.355 MG |
| Pantothenic acid | 0.197 MG | 1.011 MG |
| Vitamin B6 | 0.119 MG | 0.466 MG |
| Folate | 43 UG | 97 UG |
Minerals
calcium
Peanut is a great source of calcium and it has 427% more calcium than mango - mango has 11mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Peanut has signficantly more iron than mango - mango has 0.16mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Peanut is an excellent source of potassium and it has 277% more potassium than mango - mango has 168mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both mango and peanuts contain significant amounts of alpha linoleic acid (ALA).
| Mango | Peanuts | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.026 G |
| Total | 0.051 G | 0.026 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than mango per 100 grams.
| Mango | Peanuts | |
|---|---|---|
| linoleic acid | 0.019 G | 9.715 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.019 G | 9.719 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.
Mango g
()
|
Daily Values (%) |
Peanuts 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 peanuts contain more calories in 100 grams?Peanut is high in calories and mango has 90% less calories than peanut - mango has 60 calories in 100g and peanut has 587 calories.
Does mango or peanuts have more carbohydrates?
By weight, mango has 30% fewer carbohydrates than peanut - mango has 15g of carbs for 100g and peanut has 21.3g of carbohydrates.
Does mango or peanuts contain more potassium?
Peanut is a rich source of potassium and it has 280% more potassium than mango - mango has 168mg of potassium in 100 grams and peanut has 634mg of potassium.