Cheese vs. Mango
Nutrition comparison of Cheese and Mango
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
mango
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and mango:
- Cheese has 114.2 times less carbohydrates than mango.
- Cheese has more riboflavin and Vitamin B12, however, mango contains more niacin and folate.
- Cheese is an excellent source of Vitamin A, calcium and protein.
- Mango has signficantly more dietary fiber than cheese.
- Mango is an excellent source of Vitamin C.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cheese is high in calories and mango has 84% less calories than cheese - mango has 60 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to mango per calorie. Cheese has a macronutrient ratio of 25:0:75 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Mango | |
|---|---|---|
| Protein | 25% | 5% |
| Carbohydrates | ~ | 90% |
| Fat | 75% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Cheese has 114.2 times less carbohydrates than mango - mango has 15g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
dietary fiber
Mango has signficantly more dietary fiber than cheese - mango has 1.6g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Cheese has less sugar than mango - mango has 13.7g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Cheese is an excellent source of protein and it has 27 times more protein than mango - mango has 0.82g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Cheese is high in saturated fat and mango has 99% less saturated fat than cheese - mango has 0.09g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
cholesterol
Mango has less cholesterol than cheese - cheese has 95mg 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 cheese - mango has 36.4mg of Vitamin C per 100 grams and cheese does not contain significant amounts.
Vitamin A
Cheese is an excellent source of Vitamin A and it has 222% more Vitamin A than mango - mango has 54ug of Vitamin A per 100 grams and cheese has 174ug of Vitamin A.
Vitamin D
Cheese has more Vitamin D than mango - cheese has 21iu of Vitamin D per 100 grams and mango does not contain significant amounts.
Vitamin E
Mango and cheese contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.
Vitamin K
Mango and cheese contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.
The B Vitamins
Cheese has more riboflavin and Vitamin B12, however, mango contains more niacin and folate. Both cheese and mango contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Cheese | Mango | |
|---|---|---|
| Thiamin | 0.023 MG | 0.028 MG |
| Riboflavin | 0.318 MG | 0.038 MG |
| Niacin | 0.114 MG | 0.669 MG |
| Pantothenic acid | 0.249 MG | 0.197 MG |
| Vitamin B6 | 0.061 MG | 0.119 MG |
| Folate | 13 UG | 43 UG |
| Vitamin B12 | 1.23 UG | ~ |
Minerals
calcium
Cheese is an excellent source of calcium and it has 58 times more calcium than mango - mango has 11mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Cheese has 269% more iron than mango - mango has 0.16mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Mango has 98% more potassium than cheese - mango has 168mg of potassium per 100 grams and cheese has 85mg 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,
| Cheese | Mango | |
|---|---|---|
| beta-carotene | 56 UG | 640 UG |
| alpha-carotene | ~ | 9 UG |
| lycopene | ~ | 3 UG |
| lutein + zeaxanthin | ~ | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than mango per 100 grams.
| Cheese | Mango | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.051 G |
| Total | 0.332 G | 0.051 G |
omega 6s
Comparing omega-6 fatty acids, cheese has more linoleic acid than mango per 100 grams.
| Cheese | Mango | |
|---|---|---|
| linoleic acid | 0.532 G | 0.019 G |
| Total | 0.532 G | 0.019 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.
Cheese 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 mango or cheese contain more calories in 100 grams?Cheese is high in calories and mango has 80% less calories than cheese - mango has 60 calories in 100g and cheese has 384 calories.
Does mango or cheese have more carbohydrates?
By weight, cheese has 114.2 times fewer carbohydrates than mango - mango has 15g of carbs for 100g and cheese has 0.13g of carbohydrates.
Does mango or cheese contain more calcium?
Cheese is a rich source of calcium and it has 58 times more calcium than mango - mango has 11mg of calcium in 100 grams and cheese has 659mg of calcium.