Salmon vs. Mango
Nutrition comparison of Salmon and Mango
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
mango
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and mango:
- For omega-3 fatty acids, salmon has more dha, epa and dpa than mango.
- Mango has signficantly more dietary fiber than salmon.
- Mango is an excellent source of Vitamin C.
- Salmon has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, mango contains more folate.
- Salmon is an excellent source of Vitamin D, potassium and protein.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Salmon is high in calories and mango has 53% less calories than salmon - mango has 60 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, much lighter in carbs and much heavier in fat compared to mango per calorie. Salmon has a macronutrient ratio of 67:0:33 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Mango | |
|---|---|---|
| Protein | 67% | 5% |
| Carbohydrates | ~ | 90% |
| Fat | 33% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has less carbohydrates than mango - mango has 15g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Mango has signficantly more dietary fiber than salmon - mango has 1.6g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than mango - mango has 13.7g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 24 times more protein than mango - mango has 0.82g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both mango and salmon are low in saturated fat - mango has 0.09g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and mango are low in trans fat - salmon has 0.03g of trans fat per 100 grams and mango does not contain significant amounts.
cholesterol
Mango has less cholesterol than salmon - salmon has 46mg of cholesterol 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 salmon - mango has 36.4mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Mango and salmon contain similar amounts of Vitamin A - mango has 54ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than mango - salmon has 435iu of Vitamin D per 100 grams and mango does not contain significant amounts.
Vitamin E
Mango and salmon contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Mango and salmon contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Salmon has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, mango contains more folate.
| Salmon | Mango | |
|---|---|---|
| Thiamin | 0.08 MG | 0.028 MG |
| Riboflavin | 0.105 MG | 0.038 MG |
| Niacin | 7.995 MG | 0.669 MG |
| Pantothenic acid | 1.03 MG | 0.197 MG |
| Vitamin B6 | 0.611 MG | 0.119 MG |
| Folate | 4 UG | 43 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Mango and salmon contain similar amounts of calcium - mango has 11mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Mango and salmon contain similar amounts of iron - mango has 0.16mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Salmon is an excellent source of potassium and it has 118% more potassium than mango - mango has 168mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, salmon has more DHA, EPA and DPA than mango per 100 grams. Both salmon and mango contain significant amounts of alpha linoleic acid (ALA).
| Salmon | Mango | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.051 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.051 G |
omega 6s
Comparing omega-6 fatty acids, salmon has more linoleic acid than mango per 100 grams.
| Salmon | Mango | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.081 G | 0.019 G |
| Total | 0.085 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.
Salmon 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 salmon contain more calories in 100 grams?Salmon is high in calories and mango has 50% less calories than salmon - mango has 60 calories in 100g and salmon has 127 calories.
Is mango or salmon better for protein?
Salmon is a fantastic source of protein and it has 24 times more protein than mango - mango has 0.82g of protein per 100 grams and salmon has 20.5g of protein.
Does mango or salmon have more carbohydrates?
By weight, salmon has fewer carbohydrates than mango - mango has 15g of carbs for 100g and salmon has no carbs..
Does mango or salmon contain more potassium?
Salmon is a rich source of potassium and it has 120% more potassium than mango - mango has 168mg of potassium in 100 grams and salmon has 366mg of potassium.