Side-by-Side Comparison

Almonds (Raw) vs Mango

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean raw whole almonds with natural brown skin in minimalist ceramic dish

nuts seeds

Almonds (Raw)

579Calories

21.1Protein

12.5Fiber

0.0Vit C

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fruits

Mango

60Calories

0.8Protein

1.6Fiber

36.4Vit C

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Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-90%

Mango

Mango has fewer calories (energy) (60 kcal vs 579 kcal, 519 kcal less).

Higher Protein

+2479%

Almonds (Raw)

Almonds (Raw) provides 21.2 g vs 0.82 g in Mango (+20.3 g, +2479%).

Higher Dietary Fiber

+681%

Almonds (Raw)

Almonds (Raw) provides 12.5 g vs 1.6 g in Mango (+10.9 g, +681%).

Higher Vitamin C

Mango

Mango provides 36.4 mg vs 0 mg in Almonds (Raw) (+36.4 mg).

Comparing per 100 g standard edible portion.

Nutrient

Almonds (Raw)100 g edible portion

Mango100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Almonds (Raw) higher

Almonds (Raw)

579 kcal29% DV

Mango

60 kcal3% DV

Almonds (Raw) provides 579 kcal vs 60 kcal in Mango (+519 kcal, +865%).

ProteinAlmonds (Raw) higher

Almonds (Raw)

21.2 g42% DV

Mango

0.82 g2% DV

Almonds (Raw) provides 21.2 g vs 0.82 g in Mango (+20.3 g, +2479%).

CarbohydratesAlmonds (Raw) higher

Almonds (Raw)

21.6 g8% DV

Mango

15.0 g5% DV

Almonds (Raw) provides 21.6 g vs 15.0 g in Mango (+6.6 g, +44%).

Dietary FiberAlmonds (Raw) higher

Almonds (Raw)

12.5 g45% DV

Mango

1.6 g6% DV

Almonds (Raw) provides 12.5 g vs 1.6 g in Mango (+10.9 g, +681%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

49.9 g64% DV

Mango

0.38 g

Almonds (Raw) provides 49.9 g vs 0.38 g in Mango (+49.6 g, +13039%).

Total SugarsMango higher

Almonds (Raw)

4.4 g9% DV

Mango

13.7 g27% DV

Mango provides 13.7 g vs 4.4 g in Almonds (Raw) (+9.3 g, +214%).

Vitamins12 nutrients

Vitamin CMango higher

Almonds (Raw)

0 mg

Mango

36.4 mg40% DV

Mango has higher vitamin c (36.4 mg vs 0 mg).

Vitamin A (RAE)Mango higher

Almonds (Raw)

0 µg

Mango

54 µg6% DV

Mango has higher vitamin a (rae) (54 µg vs 0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Mango

0 µg

Both Almonds (Raw) and Mango provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

25.6 mg171% DV

Mango

0.90 mg6% DV

Almonds (Raw) provides 25.6 mg vs 0.90 mg in Mango (+24.7 mg, +2748%).

Vitamin KMango higher

Almonds (Raw)

0 µg

Mango

4.2 µg4% DV

Mango has higher vitamin k (4.2 µg vs 0 µg).

Folate (DFE)Similar

Almonds (Raw)

44 µg11% DV

Mango

43 µg11% DV

Both Almonds (Raw) and Mango provide similar amounts of folate (dfe) (44 µg).

Thiamin (Vitamin B1)Almonds (Raw) higher

Almonds (Raw)

0.21 mg17% DV

Mango

0.03 mg2% DV

Almonds (Raw) provides 0.21 mg vs 0.03 mg in Mango (+0.18 mg, +632%).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

1.1 mg88% DV

Mango

0.04 mg3% DV

Almonds (Raw) provides 1.1 mg vs 0.04 mg in Mango (+1.1 mg, +2895%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

3.6 mg23% DV

Mango

0.67 mg4% DV

Almonds (Raw) provides 3.6 mg vs 0.67 mg in Mango (+2.9 mg, +441%).

Pantothenic Acid (B5)Almonds (Raw) higher

Almonds (Raw)

0.47 mg9% DV

Mango

0.20 mg4% DV

Almonds (Raw) provides 0.47 mg vs 0.20 mg in Mango (+0.27 mg, +139%).

Vitamin B6Similar

Almonds (Raw)

0.14 mg8% DV

Mango

0.12 mg7% DV

Both Almonds (Raw) and Mango provide similar amounts of vitamin b6 (0.14 mg).

Vitamin B12Similar

Almonds (Raw)

0 µg

Mango

0 µg

Both Almonds (Raw) and Mango provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSimilar

Almonds (Raw)

1.0 mg

Mango

1.0 mg

Both Almonds (Raw) and Mango provide similar amounts of sodium (1.0 mg).

PotassiumAlmonds (Raw) higher

Almonds (Raw)

733 mg16% DV

Mango

168 mg4% DV

Almonds (Raw) provides 733 mg vs 168 mg in Mango (+565 mg, +336%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

269 mg21% DV

Mango

11.0 mg1% DV

Almonds (Raw) provides 269 mg vs 11.0 mg in Mango (+258 mg, +2345%).

IronAlmonds (Raw) higher

Almonds (Raw)

3.7 mg21% DV

Mango

0.16 mg1% DV

Almonds (Raw) provides 3.7 mg vs 0.16 mg in Mango (+3.6 mg, +2219%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

270 mg64% DV

Mango

10.0 mg2% DV

Almonds (Raw) provides 270 mg vs 10.0 mg in Mango (+260 mg, +2600%).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

481 mg38% DV

Mango

14.0 mg1% DV

Almonds (Raw) provides 481 mg vs 14.0 mg in Mango (+467 mg, +3336%).

ZincAlmonds (Raw) higher

Almonds (Raw)

3.1 mg28% DV

Mango

0.09 mg1% DV

Almonds (Raw) provides 3.1 mg vs 0.09 mg in Mango (+3.0 mg, +3367%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

3.8 g19% DV

Mango

0.09 g

Almonds (Raw) provides 3.8 g vs 0.09 g in Mango (+3.7 g, +4122%).

Nutrient

Almonds (Raw)28 g (1 oz / 23 almonds (28 g))

Mango336 g (1 whole fruit (336 g))

Macronutrients6 nutrients

Calories (Energy)Mango higher

Almonds (Raw)

162 kcal8% DV

Mango

202 kcal10% DV

Mango provides 202 kcal vs 162 kcal in Almonds (Raw) (+39 kcal, +24%).

ProteinAlmonds (Raw) higher

Almonds (Raw)

5.9 g12% DV

Mango

2.8 g6% DV

Almonds (Raw) provides 5.9 g vs 2.8 g in Mango (+3.2 g, +115%).

CarbohydratesMango higher

Almonds (Raw)

6.0 g2% DV

Mango

50.3 g18% DV

Mango provides 50.3 g vs 6.0 g in Almonds (Raw) (+44.3 g, +734%).

Dietary FiberMango higher

Almonds (Raw)

3.5 g13% DV

Mango

5.4 g19% DV

Mango provides 5.4 g vs 3.5 g in Almonds (Raw) (+1.9 g, +54%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

14.0 g18% DV

Mango

1.3 g2% DV

Almonds (Raw) provides 14.0 g vs 1.3 g in Mango (+12.7 g, +995%).

Total SugarsMango higher

Almonds (Raw)

1.2 g2% DV

Mango

45.9 g92% DV

Mango provides 45.9 g vs 1.2 g in Almonds (Raw) (+44.7 g, +3668%).

Vitamins12 nutrients

Vitamin CMango higher

Almonds (Raw)

0 mg

Mango

122 mg136% DV

Mango has higher vitamin c (122 mg vs 0 mg).

Vitamin A (RAE)Mango higher

Almonds (Raw)

0 µg

Mango

181 µg20% DV

Mango has higher vitamin a (rae) (181 µg vs 0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Mango

0 µg

Both Almonds (Raw) and Mango provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

7.2 mg48% DV

Mango

3.0 mg20% DV

Almonds (Raw) provides 7.2 mg vs 3.0 mg in Mango (+4.2 mg, +137%).

Vitamin KMango higher

Almonds (Raw)

0 µg

Mango

14 µg12% DV

Mango has higher vitamin k (14 µg vs 0 µg).

Folate (DFE)Mango higher

Almonds (Raw)

12 µg3% DV

Mango

144 µg36% DV

Mango provides 144 µg vs 12 µg in Almonds (Raw) (+132 µg, +1073%).

Thiamin (Vitamin B1)Similar

Almonds (Raw)

0.06 mg5% DV

Mango

0.09 mg8% DV

Both Almonds (Raw) and Mango provide similar amounts of thiamin (vitamin b1) (0.06 mg).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.32 mg25% DV

Mango

0.13 mg10% DV

Almonds (Raw) provides 0.32 mg vs 0.13 mg in Mango (+0.19 mg, +150%).

Niacin (Vitamin B3)Mango higher

Almonds (Raw)

1.0 mg6% DV

Mango

2.2 mg14% DV

Mango provides 2.2 mg vs 1.0 mg in Almonds (Raw) (+1.2 mg, +122%).

Pantothenic Acid (B5)Mango higher

Almonds (Raw)

0.13 mg3% DV

Mango

0.66 mg13% DV

Mango provides 0.66 mg vs 0.13 mg in Almonds (Raw) (+0.53 mg, +402%).

Vitamin B6Mango higher

Almonds (Raw)

0.04 mg2% DV

Mango

0.40 mg24% DV

Mango provides 0.40 mg vs 0.04 mg in Almonds (Raw) (+0.36 mg, +942%).

Vitamin B12Similar

Almonds (Raw)

0 µg

Mango

0 µg

Both Almonds (Raw) and Mango provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumMango higher

Almonds (Raw)

0.28 mg

Mango

3.4 mg

Mango provides 3.4 mg vs 0.28 mg in Almonds (Raw) (+3.1 mg, +1100%).

PotassiumMango higher

Almonds (Raw)

205 mg4% DV

Mango

564 mg12% DV

Mango provides 564 mg vs 205 mg in Almonds (Raw) (+359 mg, +175%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

75.3 mg6% DV

Mango

37.0 mg3% DV

Almonds (Raw) provides 75.3 mg vs 37.0 mg in Mango (+38.4 mg, +104%).

IronAlmonds (Raw) higher

Almonds (Raw)

1.0 mg6% DV

Mango

0.54 mg3% DV

Almonds (Raw) provides 1.0 mg vs 0.54 mg in Mango (+0.50 mg, +93%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

75.6 mg18% DV

Mango

33.6 mg8% DV

Almonds (Raw) provides 75.6 mg vs 33.6 mg in Mango (+42.0 mg, +125%).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

135 mg11% DV

Mango

47.0 mg4% DV

Almonds (Raw) provides 135 mg vs 47.0 mg in Mango (+87.6 mg, +186%).

ZincAlmonds (Raw) higher

Almonds (Raw)

0.87 mg8% DV

Mango

0.30 mg3% DV

Almonds (Raw) provides 0.87 mg vs 0.30 mg in Mango (+0.57 mg, +189%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

1.1 g5% DV

Mango

0.30 g2% DV

Almonds (Raw) provides 1.1 g vs 0.30 g in Mango (+0.76 g, +252%).

Nutrient

Almonds (Raw)Amount per 100 kcal (17 g)

MangoAmount per 100 kcal (167 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Almonds (Raw)

98 kcal5% DV

Mango

100 kcal5% DV

Both Almonds (Raw) and Mango provide similar amounts of calories (energy) (98 kcal).

ProteinAlmonds (Raw) higher

Almonds (Raw)

3.6 g7% DV

Mango

1.4 g3% DV

Almonds (Raw) provides 3.6 g vs 1.4 g in Mango (+2.2 g, +163%).

CarbohydratesMango higher

Almonds (Raw)

3.7 g1% DV

Mango

25.0 g9% DV

Mango provides 25.0 g vs 3.7 g in Almonds (Raw) (+21.4 g, +583%).

Dietary FiberMango higher

Almonds (Raw)

2.1 g8% DV

Mango

2.7 g10% DV

Mango provides 2.7 g vs 2.1 g in Almonds (Raw) (+0.55 g, +26%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

8.5 g11% DV

Mango

0.63 g1% DV

Almonds (Raw) provides 8.5 g vs 0.63 g in Mango (+7.9 g, +1238%).

Total SugarsMango higher

Almonds (Raw)

0.74 g1% DV

Mango

22.8 g46% DV

Mango provides 22.8 g vs 0.74 g in Almonds (Raw) (+22.1 g, +2985%).

Vitamins12 nutrients

Vitamin CMango higher

Almonds (Raw)

0 mg

Mango

60.8 mg68% DV

Mango has higher vitamin c (60.8 mg vs 0 mg).

Vitamin A (RAE)Mango higher

Almonds (Raw)

0 µg

Mango

90 µg10% DV

Mango has higher vitamin a (rae) (90 µg vs 0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Mango

0 µg

Both Almonds (Raw) and Mango provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

4.4 mg29% DV

Mango

1.5 mg10% DV

Almonds (Raw) provides 4.4 mg vs 1.5 mg in Mango (+2.9 mg, +190%).

Vitamin KMango higher

Almonds (Raw)

0 µg

Mango

7.0 µg6% DV

Mango has higher vitamin k (7.0 µg vs 0 µg).

Folate (DFE)Mango higher

Almonds (Raw)

7.5 µg2% DV

Mango

72 µg18% DV

Mango provides 72 µg vs 7.5 µg in Almonds (Raw) (+64 µg, +860%).

Thiamin (Vitamin B1)Similar

Almonds (Raw)

0.03 mg3% DV

Mango

0.05 mg4% DV

Both Almonds (Raw) and Mango provide similar amounts of thiamin (vitamin b1) (0.03 mg).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.19 mg15% DV

Mango

0.06 mg5% DV

Almonds (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.06 mg).

Niacin (Vitamin B3)Mango higher

Almonds (Raw)

0.62 mg4% DV

Mango

1.1 mg7% DV

Mango provides 1.1 mg vs 0.62 mg in Almonds (Raw) (+0.50 mg, +82%).

Pantothenic Acid (B5)Mango higher

Almonds (Raw)

0.08 mg2% DV

Mango

0.33 mg7% DV

Mango provides 0.33 mg vs 0.08 mg in Almonds (Raw) (+0.25 mg, +311%).

Vitamin B6Mango higher

Almonds (Raw)

0.02 mg1% DV

Mango

0.20 mg12% DV

Mango provides slightly more vitamin b6 (0.20 mg vs 0.02 mg).

Vitamin B12Similar

Almonds (Raw)

0 µg

Mango

0 µg

Both Almonds (Raw) and Mango provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumMango higher

Almonds (Raw)

0.17 mg

Mango

1.7 mg

Mango provides 1.7 mg vs 0.17 mg in Almonds (Raw) (+1.5 mg, +882%).

PotassiumMango higher

Almonds (Raw)

125 mg3% DV

Mango

281 mg6% DV

Mango provides 281 mg vs 125 mg in Almonds (Raw) (+156 mg, +125%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

45.7 mg4% DV

Mango

18.4 mg1% DV

Almonds (Raw) provides 45.7 mg vs 18.4 mg in Mango (+27.4 mg, +149%).

IronAlmonds (Raw) higher

Almonds (Raw)

0.63 mg4% DV

Mango

0.27 mg1% DV

Almonds (Raw) provides 0.63 mg vs 0.27 mg in Mango (+0.36 mg, +136%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

45.9 mg11% DV

Mango

16.7 mg4% DV

Almonds (Raw) provides 45.9 mg vs 16.7 mg in Mango (+29.2 mg, +175%).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

81.8 mg7% DV

Mango

23.4 mg2% DV

Almonds (Raw) provides 81.8 mg vs 23.4 mg in Mango (+58.4 mg, +250%).

ZincAlmonds (Raw) higher

Almonds (Raw)

0.53 mg5% DV

Mango

0.15 mg1% DV

Almonds (Raw) provides 0.53 mg vs 0.15 mg in Mango (+0.38 mg, +253%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

0.65 g3% DV

Mango

0.15 g1% DV

Almonds (Raw) provides 0.65 g vs 0.15 g in Mango (+0.50 g, +330%).

Nutrient

Almonds (Raw)Normalized to 300 kcal (52 g)

MangoNormalized to 300 kcal (500 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Almonds (Raw)

301 kcal15% DV

Mango

300 kcal15% DV

Both Almonds (Raw) and Mango provide similar amounts of calories (energy) (301 kcal).

ProteinAlmonds (Raw) higher

Almonds (Raw)

11.0 g22% DV

Mango

4.1 g8% DV

Almonds (Raw) provides 11.0 g vs 4.1 g in Mango (+6.9 g, +168%).

CarbohydratesMango higher

Almonds (Raw)

11.2 g4% DV

Mango

74.9 g27% DV

Mango provides 74.9 g vs 11.2 g in Almonds (Raw) (+63.7 g, +568%).

Dietary FiberMango higher

Almonds (Raw)

6.5 g23% DV

Mango

8.0 g29% DV

Mango provides 8.0 g vs 6.5 g in Almonds (Raw) (+1.5 g, +23%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

26.0 g33% DV

Mango

1.9 g2% DV

Almonds (Raw) provides 26.0 g vs 1.9 g in Mango (+24.1 g, +1267%).

Total SugarsMango higher

Almonds (Raw)

2.3 g5% DV

Mango

68.3 g137% DV

Mango provides 68.3 g vs 2.3 g in Almonds (Raw) (+66.0 g, +2919%).

Vitamins12 nutrients

Vitamin CMango higher

Almonds (Raw)

0 mg

Mango

182 mg202% DV

Mango has higher vitamin c (182 mg vs 0 mg).

Vitamin A (RAE)Mango higher

Almonds (Raw)

0 µg

Mango

270 µg30% DV

Mango has higher vitamin a (rae) (270 µg vs 0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Mango

0 µg

Both Almonds (Raw) and Mango provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

13.3 mg89% DV

Mango

4.5 mg30% DV

Almonds (Raw) provides 13.3 mg vs 4.5 mg in Mango (+8.8 mg, +196%).

Vitamin KMango higher

Almonds (Raw)

0 µg

Mango

21 µg18% DV

Mango has higher vitamin k (21 µg vs 0 µg).

Folate (DFE)Mango higher

Almonds (Raw)

23 µg6% DV

Mango

215 µg54% DV

Mango provides 215 µg vs 23 µg in Almonds (Raw) (+192 µg, +840%).

Thiamin (Vitamin B1)Similar

Almonds (Raw)

0.11 mg9% DV

Mango

0.14 mg12% DV

Both Almonds (Raw) and Mango provide similar amounts of thiamin (vitamin b1) (0.11 mg).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.59 mg46% DV

Mango

0.19 mg15% DV

Almonds (Raw) provides 0.59 mg vs 0.19 mg in Mango (+0.40 mg, +211%).

Niacin (Vitamin B3)Mango higher

Almonds (Raw)

1.9 mg12% DV

Mango

3.3 mg21% DV

Mango provides 3.3 mg vs 1.9 mg in Almonds (Raw) (+1.5 mg, +78%).

Pantothenic Acid (B5)Mango higher

Almonds (Raw)

0.24 mg5% DV

Mango

0.99 mg20% DV

Mango provides 0.99 mg vs 0.24 mg in Almonds (Raw) (+0.74 mg, +302%).

Vitamin B6Mango higher

Almonds (Raw)

0.07 mg4% DV

Mango

0.60 mg35% DV

Mango provides 0.60 mg vs 0.07 mg in Almonds (Raw) (+0.52 mg, +735%).

Vitamin B12Similar

Almonds (Raw)

0 µg

Mango

0 µg

Both Almonds (Raw) and Mango provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumMango higher

Almonds (Raw)

0.52 mg

Mango

5.0 mg

Mango provides 5.0 mg vs 0.52 mg in Almonds (Raw) (+4.5 mg, +862%).

PotassiumMango higher

Almonds (Raw)

381 mg8% DV

Mango

840 mg18% DV

Mango provides 840 mg vs 381 mg in Almonds (Raw) (+459 mg, +120%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

140 mg11% DV

Mango

55.0 mg4% DV

Almonds (Raw) provides 140 mg vs 55.0 mg in Mango (+84.9 mg, +154%).

IronAlmonds (Raw) higher

Almonds (Raw)

1.9 mg11% DV

Mango

0.80 mg4% DV

Almonds (Raw) provides 1.9 mg vs 0.80 mg in Mango (+1.1 mg, +141%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

140 mg33% DV

Mango

50.0 mg12% DV

Almonds (Raw) provides 140 mg vs 50.0 mg in Mango (+90.4 mg, +181%).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

250 mg20% DV

Mango

70.0 mg6% DV

Almonds (Raw) provides 250 mg vs 70.0 mg in Mango (+180 mg, +257%).

ZincAlmonds (Raw) higher

Almonds (Raw)

1.6 mg15% DV

Mango

0.45 mg4% DV

Almonds (Raw) provides 1.6 mg vs 0.45 mg in Mango (+1.2 mg, +261%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

2.0 g10% DV

Mango

0.45 g2% DV

Almonds (Raw) provides 2.0 g vs 0.45 g in Mango (+1.5 g, +339%).

Almonds (Raw) vs Mango

Almonds (Raw)

Mango

Nutritional Takeaways

Comparison Summary