Mango vs. Spinach
Nutrition comparison of Mango and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and spinach:
- Both spinach and mango are high in Vitamin C.
- Spinach has 3.1 times less carbohydrates than mango.
- Spinach has 31.5 times less sugar than mango.
- Spinach has 62% less calories than mango.
- Spinach has more thiamin, riboflavin and folate, however, mango contains more pantothenic acid.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin A, Vitamin K, calcium and potassium.
USDA sources for nutritional information: Mango (Mangos, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach has 62% less calories than mango - spinach has 23 calories per 100 grams and mango has 60 calories.
For macronutrient ratios, mango is much lighter in protein, much heavier in carbs and lighter in fat compared to spinach per calorie. Mango has a macronutrient ratio of 5:90:5 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Spinach | |
|---|---|---|
| Protein | 5% | 39% |
| Carbohydrates | 90% | 49% |
| Fat | 5% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach has 3.1 times less carbohydrates than mango - spinach has 3.6g of total carbs per 100 grams and mango has 15g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has 38% more dietary fiber than mango - spinach has 2.2g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.
sugar
Spinach has 31.5 times less sugar than mango - spinach has 0.42g of sugar per 100 grams and mango has 13.7g of sugar.
Protein
protein
Spinach has 249% more protein than mango - spinach has 2.9g of protein per 100 grams and mango has 0.82g of protein.
Fat
saturated fat
Both spinach and mango are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and mango has 0.09g of saturated fat.
Vitamins
Vitamin C
Both spinach and mango are high in Vitamin C. Mango has 30% more Vitamin C than spinach - spinach has 28.1mg of Vitamin C per 100 grams and mango has 36.4mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 769% more Vitamin A than mango - spinach has 469ug of Vitamin A per 100 grams and mango has 54ug of Vitamin A.
Vitamin E
Spinach and mango contain similar amounts of Vitamin E - spinach has 2mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 113 times more Vitamin K than mango - spinach has 482.9ug of Vitamin K per 100 grams and mango has 4.2ug of Vitamin K.
The B Vitamins
Spinach has more thiamin, riboflavin and folate, however, mango contains more pantothenic acid. Both mango and spinach contain significant amounts of niacin and Vitamin B6.
| Mango | Spinach | |
|---|---|---|
| Thiamin | 0.028 MG | 0.078 MG |
| Riboflavin | 0.038 MG | 0.189 MG |
| Niacin | 0.669 MG | 0.724 MG |
| Pantothenic acid | 0.197 MG | 0.065 MG |
| Vitamin B6 | 0.119 MG | 0.195 MG |
| Folate | 43 UG | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 800% more calcium than mango - spinach has 99mg of calcium per 100 grams and mango has 11mg of calcium.
iron
Spinach is a great source of iron and it has 15 times more iron than mango - spinach has 2.7mg of iron per 100 grams and mango has 0.16mg of iron.
potassium
Spinach is an excellent source of potassium and it has 232% more potassium than mango - spinach has 558mg of potassium per 100 grams and mango has 168mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds,
| Mango | Spinach | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.02 mg | 0.74 mg |
| kaempferol | 0.05 mg | 6.38 mg |
| myricetin | 0.06 mg | 0.35 mg |
| Quercetin | ~ | 3.97 mg |
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 | Spinach | |
|---|---|---|
| beta-carotene | 640 UG | 5626 UG |
| alpha-carotene | 9 UG | ~ |
| lycopene | 3 UG | ~ |
| lutein + zeaxanthin | 23 UG | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than mango per 100 grams.
| Mango | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.138 G |
| Total | 0.051 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, both mango and spinach contain small amounts of linoleic acid.
| Mango | Spinach | |
|---|---|---|
| linoleic acid | 0.019 G | 0.026 G |
| Total | 0.019 G | 0.026 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 Mango or Spinach .
Mango g
()
|
Daily Values (%) |
Spinach 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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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 % |
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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 spinach or mango contain more calories in 100 grams?Spinach has 60% less calories than mango - spinach has 23 calories in 100g and mango has 60 calories.
Is spinach or mango better for protein?
Spinach has 250% more protein than mango - spinach has 2.9g of protein per 100 grams and mango has 0.82g of protein.
Does spinach or mango have more carbohydrates?
By weight, spinach has 3.1 times fewer carbohydrates than mango - spinach has 3.6g of carbs for 100g and mango has 15g of carbohydrates.
Does spinach or mango contain more calcium?
Spinach is a rich source of calcium and it has 800% more calcium than mango - spinach has 99mg of calcium in 100 grams and mango has 11mg of calcium.
Does spinach or mango contain more potassium?
Spinach is a rich source of potassium and it has 230% more potassium than mango - spinach has 558mg of potassium in 100 grams and mango has 168mg of potassium.