Mango vs. Spirulina
Nutrition comparison of Mango and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and spirulina:
- Mango has 27.8 times less saturated fat than spirulina.
- Mango is an excellent source of Vitamin C.
- Spirulina has 3.4 times less sugar than mango.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Spirulina is an excellent source of calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Mango (Mangos, raw) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spirulina is high in calories and mango has 79% less calories than spirulina - mango has 60 calories per 100 grams and spirulina has 290 calories.
For macronutrient ratios, mango is much lighter in protein, much heavier in carbs and lighter in fat compared to spirulina per calorie. Mango has a macronutrient ratio of 5:90:5 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Spirulina | |
|---|---|---|
| Protein | 5% | 59% |
| Carbohydrates | 90% | 25% |
| Fat | 5% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Mango has 37% less carbohydrates than spirulina - mango has 15g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.
dietary fiber
Spirulina is an excellent source of dietary fiber and it has 125% more dietary fiber than mango - mango has 1.6g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.
sugar
Spirulina has 3.4 times less sugar than mango - mango has 13.7g of sugar per 100 grams and spirulina has 3.1g of sugar.
Protein
protein
Spirulina is an excellent source of protein and it has 69 times more protein than mango - mango has 0.82g of protein per 100 grams and spirulina has 57.5g of protein.
Fat
saturated fat
Mango has 27.8 times less saturated fat than spirulina - mango has 0.09g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has 260% more Vitamin C than spirulina - mango has 36.4mg of Vitamin C per 100 grams and spirulina has 10.1mg of Vitamin C.
Vitamin A
Mango has 86% more Vitamin A than spirulina - mango has 54ug of Vitamin A per 100 grams and spirulina has 29ug of Vitamin A.
Vitamin E
Spirulina has 456% more Vitamin E than mango - mango has 0.9mg of Vitamin E per 100 grams and spirulina has 5mg of Vitamin E.
Vitamin K
Spirulina has 507% more Vitamin K than mango - mango has 4.2ug of Vitamin K per 100 grams and spirulina has 25.5ug of Vitamin K.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Mango | Spirulina | |
|---|---|---|
| Thiamin | 0.028 MG | 2.38 MG |
| Riboflavin | 0.038 MG | 3.67 MG |
| Niacin | 0.669 MG | 12.82 MG |
| Pantothenic acid | 0.197 MG | 3.48 MG |
| Vitamin B6 | 0.119 MG | 0.364 MG |
| Folate | 43 UG | 94 UG |
Minerals
calcium
Spirulina is an excellent source of calcium and it has 991% more calcium than mango - mango has 11mg of calcium per 100 grams and spirulina has 120mg of calcium.
iron
Spirulina is an excellent source of iron and it has 177 times more iron than mango - mango has 0.16mg of iron per 100 grams and spirulina has 28.5mg of iron.
potassium
Spirulina is an excellent source of potassium and it has 711% more potassium than mango - mango has 168mg of potassium per 100 grams and spirulina has 1363mg 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 mango and spirulina contain significant amounts of beta-carotene.
| Mango | Spirulina | |
|---|---|---|
| beta-carotene | 640 UG | 342 UG |
| alpha-carotene | 9 UG | ~ |
| lycopene | 3 UG | ~ |
| lutein + zeaxanthin | 23 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than mango per 100 grams.
| Mango | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.823 G |
| Total | 0.051 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, spirulina has more linoleic acid than mango per 100 grams.
| Mango | Spirulina | |
|---|---|---|
| linoleic acid | 0.019 G | 1.254 G |
| Total | 0.019 G | 1.254 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 (%) |
Spirulina 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 spirulina contain more calories in 100 grams?Spirulina is high in calories and mango has 80% less calories than spirulina - mango has 60 calories in 100g and spirulina has 290 calories.
Is mango or spirulina better for protein?
Spirulina is a fantastic source of protein and it has 69 times more protein than mango - mango has 0.82g of protein per 100 grams and spirulina has 57.5g of protein.
Does mango or spirulina have more carbohydrates?
By weight, mango has 40% fewer carbohydrates than spirulina - mango has 15g of carbs for 100g and spirulina has 23.9g of carbohydrates.
Does mango or spirulina contain more calcium?
Spirulina is a rich source of calcium and it has 990% more calcium than mango - mango has 11mg of calcium in 100 grams and spirulina has 120mg of calcium.
Does mango or spirulina contain more iron?
Spirulina is an abundant source of iron and it has 177 times more iron than mango - mango has 0.16mg of iron in 100 grams and spirulina has 28.5mg of iron.
Does mango or spirulina contain more potassium?
Spirulina is a rich source of potassium and it has 710% more potassium than mango - mango has 168mg of potassium in 100 grams and spirulina has 1363mg of potassium.