Whole Wheat Flour vs. Mango
Nutrition comparison of Whole Wheat Flour and Mango
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat flour
versus
mango
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and mango:
- Mango has more beta-carotene than whole wheat flour, however, whole wheat flour contains more lutein + zeaxanthin than mango.
- Mango is an excellent source of Vitamin C.
- Whole wheat flour has 12.3 times less sugar than mango.
- Whole wheat flour has more thiamin, riboflavin, niacin and pantothenic acid.
- Whole wheat flour is a great source of protein.
- Whole wheat flour is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat flour is high in calories and mango has 82% less calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and mango has 60 calories.
For macronutrient ratios, whole wheat flour is heavier in protein, lighter in carbs and similar to mango for fat. Whole wheat flour has a macronutrient ratio of 11:84:5 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Mango | |
|---|---|---|
| Protein | 11% | 5% |
| Carbohydrates | 84% | 90% |
| Fat | 5% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and mango has 80% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and mango has 15g of carbohydrates.
dietary fiber
Whole wheat flour is an excellent source of dietary fiber and it has 719% more dietary fiber than mango - whole wheat flour has 13.1g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.
sugar
Whole wheat flour has 12.3 times less sugar than mango - whole wheat flour has 1g of sugar per 100 grams and mango has 13.7g of sugar.
Protein
protein
Whole wheat flour is a great source of protein and it has 10 times more protein than mango - whole wheat flour has 9.6g of protein per 100 grams and mango has 0.82g of protein.
Fat
saturated fat
Both whole wheat flour and mango are low in saturated fat - whole wheat flour has 0.43g of saturated fat per 100 grams and mango has 0.09g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has more Vitamin C than whole wheat flour - mango has 36.4mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin A
Mango has more Vitamin A than whole wheat flour - mango has 54ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Whole wheat flour and mango contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.
Vitamin K
Whole wheat flour and mango contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and mango has 4.2ug of Vitamin K.
The B Vitamins
Whole wheat flour has more thiamin, riboflavin, niacin and pantothenic acid. Both whole wheat flour and mango contain significant amounts of Vitamin B6 and folate.
| Whole Wheat Flour | Mango | |
|---|---|---|
| Thiamin | 0.297 MG | 0.028 MG |
| Riboflavin | 0.188 MG | 0.038 MG |
| Niacin | 5.347 MG | 0.669 MG |
| Pantothenic acid | 1.011 MG | 0.197 MG |
| Vitamin B6 | 0.191 MG | 0.119 MG |
| Folate | 28 UG | 43 UG |
Minerals
calcium
Whole wheat flour has 200% more calcium than mango - whole wheat flour has 33mg of calcium per 100 grams and mango has 11mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 22 times more iron than mango - whole wheat flour has 3.7mg of iron per 100 grams and mango has 0.16mg of iron.
potassium
Whole wheat flour is an excellent source of potassium and it has 135% more potassium than mango - whole wheat flour has 394mg of potassium per 100 grams and mango has 168mg 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 has more beta-carotene than whole wheat flour per 100 grams, however, whole wheat flour contains more lutein + zeaxanthin than mango per 100 grams.
| Whole Wheat Flour | Mango | |
|---|---|---|
| beta-carotene | 5 UG | 640 UG |
| lutein + zeaxanthin | 220 UG | 23 UG |
| alpha-carotene | ~ | 9 UG |
| lycopene | ~ | 3 UG |
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.
Note: The specific food items compared are: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Mango (Mangos, raw) .
Whole Wheat Flour 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 whole wheat flour or mango contain more calories in 100 grams?Whole wheat flour is high in calories and mango has 80% less calories than whole wheat flour - whole wheat flour has 332 calories in 100g and mango has 60 calories.
Does whole wheat flour or mango have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and mango has 80% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and mango has 15g of carbohydrates.
Does whole wheat flour or mango contain more iron?
Whole wheat flour is an abundant source of iron and it has 22 times more iron than mango - whole wheat flour has 3.7mg of iron in 100 grams and mango has 0.16mg of iron.
Does whole wheat flour or mango contain more potassium?
Whole wheat flour is a rich source of potassium and it has 140% more potassium than mango - whole wheat flour has 394mg of potassium in 100 grams and mango has 168mg of potassium.