Mango vs. Brazil Nut
Nutrition comparison of Mango and Brazil Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
brazil nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and brazil nut:
- Brazil nut has 4.8 times less sugar than mango.
- Brazil nut has more thiamin, however, mango contains more niacin.
- Brazil nut is a great source of iron.
- Brazil nut is an excellent source of calcium, dietary fiber, potassium and protein.
- Mango is an excellent source of Vitamin C.
USDA sources for nutritional information: Mango (Mangos, raw) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brazil nut is high in calories and mango has 91% less calories than brazil nut - mango has 60 calories per 100 grams and brazil nut has 659 calories.
For macronutrient ratios, mango is much heavier in carbs, much lighter in fat and similar to brazil nut for protein. Mango has a macronutrient ratio of 5:90:5 and for brazil nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Brazil Nut | |
|---|---|---|
| Protein | 5% | 8% |
| Carbohydrates | 90% | 7% |
| Fat | 5% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Mango and brazil nut contain similar amounts of carbs - mango has 15g of total carbs per 100 grams and brazil nut has 11.7g of carbohydrates.
dietary fiber
Brazil nut is an excellent source of dietary fiber and it has 369% more dietary fiber than mango - mango has 1.6g of dietary fiber per 100 grams and brazil nut has 7.5g of dietary fiber.
sugar
Brazil nut has 4.8 times less sugar than mango - mango has 13.7g of sugar per 100 grams and brazil nut has 2.3g of sugar.
Protein
protein
Brazil nut is an excellent source of protein and it has 16 times more protein than mango - mango has 0.82g of protein per 100 grams and brazil nut has 14.3g of protein.
Fat
saturated fat
Brazil nut is high in saturated fat and mango has 99% less saturated fat than brazil nut - mango has 0.09g of saturated fat per 100 grams and brazil nut has 16.1g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has 51 times more Vitamin C than brazil nut - mango has 36.4mg of Vitamin C per 100 grams and brazil nut has 0.7mg of Vitamin C.
Vitamin A
Mango has more Vitamin A than brazil nut - mango has 54ug of Vitamin A per 100 grams and brazil nut does not contain significant amounts.
Vitamin E
Brazil nut has 528% more Vitamin E than mango - mango has 0.9mg of Vitamin E per 100 grams and brazil nut has 5.7mg of Vitamin E.
Vitamin K
Mango and brazil nut contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and brazil nut does not contain significant amounts.
The B Vitamins
Brazil nut has more thiamin, however, mango contains more niacin. Both mango and brazil nut contain significant amounts of riboflavin, pantothenic acid, Vitamin B6 and folate.
| Mango | Brazil Nut | |
|---|---|---|
| Thiamin | 0.028 MG | 0.617 MG |
| Riboflavin | 0.038 MG | 0.035 MG |
| Niacin | 0.669 MG | 0.295 MG |
| Pantothenic acid | 0.197 MG | 0.184 MG |
| Vitamin B6 | 0.119 MG | 0.101 MG |
| Folate | 43 UG | 22 UG |
Minerals
calcium
Brazil nut is an excellent source of calcium and it has 13 times more calcium than mango - mango has 11mg of calcium per 100 grams and brazil nut has 160mg of calcium.
iron
Brazil nut is a great source of iron and it has 14 times more iron than mango - mango has 0.16mg of iron per 100 grams and brazil nut has 2.4mg of iron.
potassium
Brazil nut is an excellent source of potassium and it has 292% more potassium than mango - mango has 168mg of potassium per 100 grams and brazil nut has 659mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both mango and brazil nut contain significant amounts of alpha linoleic acid (ALA).
| Mango | Brazil Nut | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.036 G |
| Total | 0.051 G | 0.036 G |
omega 6s
Comparing omega-6 fatty acids, brazil nut has more linoleic acid than mango per 100 grams.
| Mango | Brazil Nut | |
|---|---|---|
| linoleic acid | 0.019 G | 24.363 G |
| other omega 6 | ~ | 0.018 G |
| Total | 0.019 G | 24.381 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Mango or Brazil Nut .
Note: The specific food items compared are: Mango (Mangos, raw) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) .
Mango g
()
|
Daily Values (%) |
Brazil Nut 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 % |
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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 % |
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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 brazil nut contain more calories in 100 grams?Brazil nut is high in calories and mango has 90% less calories than brazil nut - mango has 60 calories in 100g and brazil nut has 659 calories.
Does mango or brazil nut have more carbohydrates?
By weight, mango and brazil nut contain similar amounts of carbs - mango has 15g of carbs for 100g and brazil nut has 11.7g of carbohydrates.
Does mango or brazil nut contain more calcium?
Brazil nut is a rich source of calcium and it has 13 times more calcium than mango - mango has 11mg of calcium in 100 grams and brazil nut has 160mg of calcium.
Does mango or brazil nut contain more potassium?
Brazil nut is a rich source of potassium and it has 290% more potassium than mango - mango has 168mg of potassium in 100 grams and brazil nut has 659mg of potassium.