Mango vs. Turkey
Nutrition comparison of Mango and Cooked Turkey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and turkey:
- Mango has 22.4 times less saturated fat than turkey.
- Mango has signficantly less cholesterol than turkey.
- Mango has signficantly more dietary fiber than turkey.
- Mango is an excellent source of Vitamin C.
- Turkey has 248.6 times less carbohydrates than mango.
- Turkey has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, mango contains more folate.
- Turkey is a great source of potassium.
- Turkey is an excellent source of protein.
USDA sources for nutritional information: Mango (Mangos, raw) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Turkey is high in calories and mango has 68% less calories than turkey - mango has 60 calories per 100 grams and turkey has 189 calories.
For macronutrient ratios, mango is much lighter in protein, much heavier in carbs and much lighter in fat compared to turkey per calorie. Mango has a macronutrient ratio of 5:90:5 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Turkey | |
|---|---|---|
| Protein | 5% | 63% |
| Carbohydrates | 90% | ~ |
| Fat | 5% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Turkey has 248.6 times less carbohydrates than mango - mango has 15g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.
dietary fiber
Mango has signficantly more dietary fiber than turkey - mango has 1.6g of dietary fiber per 100 grams and turkey does not contain significant amounts.
sugar
Turkey has less sugar than mango - mango has 13.7g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Turkey is an excellent source of protein and it has 33 times more protein than mango - mango has 0.82g of protein per 100 grams and turkey has 28.6g of protein.
Fat
saturated fat
Mango has 22.4 times less saturated fat than turkey - mango has 0.09g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.
trans fat
Both turkey and mango are low in trans fat - turkey has 0.1g of trans fat per 100 grams and mango does not contain significant amounts.
cholesterol
Mango has signficantly less cholesterol than turkey - turkey has 109mg 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 turkey - mango has 36.4mg of Vitamin C per 100 grams and turkey does not contain significant amounts.
Vitamin A
Mango has 350% more Vitamin A than turkey - mango has 54ug of Vitamin A per 100 grams and turkey has 12ug of Vitamin A.
Vitamin D
Turkey has more Vitamin D than mango - turkey has 15iu of Vitamin D per 100 grams and mango does not contain significant amounts.
Vitamin E
Mango and turkey contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.
Vitamin K
Mango and turkey contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Turkey has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, mango contains more folate. Both mango and turkey contain significant amounts of thiamin.
| Mango | Turkey | |
|---|---|---|
| Thiamin | 0.028 MG | 0.045 MG |
| Riboflavin | 0.038 MG | 0.281 MG |
| Niacin | 0.669 MG | 9.573 MG |
| Pantothenic acid | 0.197 MG | 0.948 MG |
| Vitamin B6 | 0.119 MG | 0.616 MG |
| Folate | 43 UG | 9 UG |
| Vitamin B12 | ~ | 1.02 UG |
Minerals
calcium
Mango and turkey contain similar amounts of calcium - mango has 11mg of calcium per 100 grams and turkey has 14mg of calcium.
iron
Turkey has 581% more iron than mango - mango has 0.16mg of iron per 100 grams and turkey has 1.1mg of iron.
potassium
Turkey is a great source of potassium and it has 42% more potassium than mango - mango has 168mg of potassium per 100 grams and turkey has 239mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, turkey has more alpha linoleic acid (ALA) than mango per 100 grams.
| Mango | Turkey | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.108 G |
| DHA | ~ | 0.005 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.008 G |
| Total | 0.051 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, turkey has more linoleic acid than mango per 100 grams.
| Mango | Turkey | |
|---|---|---|
| linoleic acid | 0.019 G | 1.873 G |
| other omega 6 | ~ | 0.01 G |
| Total | 0.019 G | 1.883 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 (%) |
Cooked Turkey 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 turkey contain more calories in 100 grams?Turkey is high in calories and mango has 70% less calories than turkey - mango has 60 calories in 100g and turkey has 189 calories.
Is mango or turkey better for protein?
Turkey is a fantastic source of protein and it has 33 times more protein than mango - mango has 0.82g of protein per 100 grams and turkey has 28.6g of protein.
Does mango or turkey have more carbohydrates?
By weight, turkey has 248.6 times fewer carbohydrates than mango - mango has 15g of carbs for 100g and turkey has 0.06g of carbohydrates.