Egg Yolk vs. Mango
Nutrition comparison of Egg Yolk and Mango
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg yolk
versus
mango
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and mango:
- Egg yolk has 23.3 times less sugar than mango.
- Egg yolk has 3.1 times less carbohydrates than mango.
- Egg yolk has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, mango contains more niacin.
- Egg yolk is a great source of iron.
- Egg yolk is an excellent source of Vitamin A, Vitamin D, calcium and protein.
- Mango has more beta-carotene than egg yolk, however, egg yolk contains more alpha-carotene and lutein + zeaxanthin than mango.
- Mango has signficantly more dietary fiber than egg yolk.
- Mango is an excellent source of Vitamin C.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, raw, fresh) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg yolk is high in calories and mango has 81% less calories than egg yolk - mango has 60 calories per 100 grams and egg yolk has 322 calories.
For macronutrient ratios, egg yolk is heavier in protein, much lighter in carbs and much heavier in fat compared to mango per calorie. Egg yolk has a macronutrient ratio of 20:5:75 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Mango | |
|---|---|---|
| Protein | 20% | 5% |
| Carbohydrates | 5% | 90% |
| Fat | 75% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Egg yolk has 3.1 times less carbohydrates than mango - mango has 15g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
dietary fiber
Mango has signficantly more dietary fiber than egg yolk - mango has 1.6g of dietary fiber per 100 grams and egg yolk does not contain significant amounts.
sugar
Egg yolk has 23.3 times less sugar than mango - mango has 13.7g of sugar per 100 grams and egg yolk has 0.56g of sugar.
Protein
protein
Egg yolk is an excellent source of protein and it has 18 times more protein than mango - mango has 0.82g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and mango has 99% less saturated fat than egg yolk - mango has 0.09g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and mango has less cholesterol than egg yolk - egg yolk has 1085mg 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 egg yolk - mango has 36.4mg of Vitamin C per 100 grams and egg yolk does not contain significant amounts.
Vitamin A
Egg yolk is an excellent source of Vitamin A and it has 606% more Vitamin A than mango - mango has 54ug of Vitamin A per 100 grams and egg yolk has 381ug of Vitamin A.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has more Vitamin D than mango - egg yolk has 218iu of Vitamin D per 100 grams and mango does not contain significant amounts.
Vitamin E
Egg yolk has 187% more Vitamin E than mango - mango has 0.9mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.
Vitamin K
Mango and egg yolk contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and egg yolk has 0.7ug of Vitamin K.
The B Vitamins
Egg yolk has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, mango contains more niacin.
| Egg Yolk | Mango | |
|---|---|---|
| Thiamin | 0.176 MG | 0.028 MG |
| Riboflavin | 0.528 MG | 0.038 MG |
| Niacin | 0.024 MG | 0.669 MG |
| Pantothenic acid | 2.99 MG | 0.197 MG |
| Vitamin B6 | 0.35 MG | 0.119 MG |
| Folate | 146 UG | 43 UG |
| Vitamin B12 | 1.95 UG | ~ |
Minerals
calcium
Egg yolk is an excellent source of calcium and it has 10 times more calcium than mango - mango has 11mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Egg yolk is a great source of iron and it has 16 times more iron than mango - mango has 0.16mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Mango has 54% more potassium than egg yolk - mango has 168mg of potassium per 100 grams and egg yolk has 109mg 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 egg yolk per 100 grams, however, egg yolk contains more alpha-carotene and lutein + zeaxanthin than mango per 100 grams.
| Egg Yolk | Mango | |
|---|---|---|
| beta-carotene | 88 UG | 640 UG |
| alpha-carotene | 38 UG | 9 UG |
| lutein + zeaxanthin | 1094 UG | 23 UG |
| lycopene | ~ | 3 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg yolk has more alpha linoleic acid (ALA), DHA and EPA than mango per 100 grams.
| Egg Yolk | Mango | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.051 G |
| DHA | 0.114 G | ~ |
| EPA | 0.011 G | ~ |
| Total | 0.228 G | 0.051 G |
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than mango per 100 grams.
| Egg Yolk | Mango | |
|---|---|---|
| other omega 6 | 0.438 G | ~ |
| linoleic acid | 3.538 G | 0.019 G |
| Total | 3.976 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.
Egg Yolk 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 egg yolk contain more calories in 100 grams?Egg yolk is high in calories and mango has 80% less calories than egg yolk - mango has 60 calories in 100g and egg yolk has 322 calories.
Does mango or egg yolk have more carbohydrates?
By weight, egg yolk has 3.1 times fewer carbohydrates than mango - mango has 15g of carbs for 100g and egg yolk has 3.6g of carbohydrates.
Does mango or egg yolk contain more calcium?
Egg yolk is a rich source of calcium and it has 10 times more calcium than mango - mango has 11mg of calcium in 100 grams and egg yolk has 129mg of calcium.