Mango vs. Walnut
Nutrition comparison of Mango and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and walnut:
- Mango is an excellent source of Vitamin C.
- Walnut has 4.2 times less sugar than mango.
- Walnut has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium, dietary fiber, potassium and protein.
USDA sources for nutritional information: Mango (Mangos, raw) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and mango has 91% less calories than walnut - mango has 60 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, mango is lighter in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Mango has a macronutrient ratio of 5:90:5 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Walnut | |
|---|---|---|
| Protein | 5% | 9% |
| Carbohydrates | 90% | 8% |
| Fat | 5% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Mango and walnut contain similar amounts of carbs - mango has 15g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has 319% more dietary fiber than mango - mango has 1.6g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Walnut has 4.2 times less sugar than mango - mango has 13.7g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 17 times more protein than mango - mango has 0.82g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and mango has 98% less saturated fat than walnut - mango has 0.09g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has 27 times more Vitamin C than walnut - mango has 36.4mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.
Vitamin A
Mango has 53 times more Vitamin A than walnut - mango has 54ug of Vitamin A per 100 grams and walnut has 1ug of Vitamin A.
Vitamin E
Mango and walnut contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Mango and walnut contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both mango and walnut contain significant amounts of niacin.
| Mango | Walnut | |
|---|---|---|
| Thiamin | 0.028 MG | 0.341 MG |
| Riboflavin | 0.038 MG | 0.15 MG |
| Niacin | 0.669 MG | 1.125 MG |
| Pantothenic acid | 0.197 MG | 0.57 MG |
| Vitamin B6 | 0.119 MG | 0.537 MG |
| Folate | 43 UG | 98 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 791% more calcium than mango - mango has 11mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Walnut is a great source of iron and it has 17 times more iron than mango - mango has 0.16mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Walnut is an excellent source of potassium and it has 163% more potassium than mango - mango has 168mg of potassium per 100 grams and walnut has 441mg 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,
| Mango | Walnut | |
|---|---|---|
| beta-carotene | 640 UG | 12 UG |
| alpha-carotene | 9 UG | ~ |
| lycopene | 3 UG | ~ |
| lutein + zeaxanthin | 23 UG | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than mango per 100 grams.
| Mango | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 9.08 G |
| Total | 0.051 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than mango per 100 grams.
| Mango | Walnut | |
|---|---|---|
| linoleic acid | 0.019 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.019 G | 38.156 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 (%) |
Walnut 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 walnut contain more calories in 100 grams?Walnut is high in calories and mango has 90% less calories than walnut - mango has 60 calories in 100g and walnut has 654 calories.
Does mango or walnut have more carbohydrates?
By weight, mango and walnut contain similar amounts of carbs - mango has 15g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does mango or walnut contain more calcium?
Walnut is a rich source of calcium and it has 790% more calcium than mango - mango has 11mg of calcium in 100 grams and walnut has 98mg of calcium.
Does mango or walnut contain more potassium?
Walnut is a rich source of potassium and it has 160% more potassium than mango - mango has 168mg of potassium in 100 grams and walnut has 441mg of potassium.