Mango vs. Lentils
Nutrition comparison of Mango and Cooked Lentils
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and lentils:
- Lentil has 6.5 times less sugar than mango.
- Lentil has more thiamin, riboflavin, pantothenic acid and folate.
- Lentil is a great source of protein.
- Lentil is an excellent source of dietary fiber, iron and potassium.
- Mango is an excellent source of Vitamin C.
USDA sources for nutritional information: Mango (Mangos, raw) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lentil is high in calories and mango has 48% less calories than lentil - mango has 60 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, mango is much lighter in protein, much heavier in carbs and similar to lentils for fat. Mango has a macronutrient ratio of 5:90:5 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Lentils | |
|---|---|---|
| Protein | 5% | 30% |
| Carbohydrates | 90% | 67% |
| Fat | 5% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Mango and lentils contain similar amounts of carbs - mango has 15g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Lentil is an excellent source of dietary fiber and it has 394% more dietary fiber than mango - mango has 1.6g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Lentil has 6.5 times less sugar than mango - mango has 13.7g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Lentil is a great source of protein and it has 1000% more protein than mango - mango has 0.82g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Both mango and lentils are low in saturated fat - mango has 0.09g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has 23 times more Vitamin C than lentil - mango has 36.4mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Mango has more Vitamin A than lentil - mango has 54ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Mango and lentils contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Mango and lentils contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Lentil has more thiamin, riboflavin, pantothenic acid and folate. Both mango and lentils contain significant amounts of niacin and Vitamin B6.
| Mango | Lentils | |
|---|---|---|
| Thiamin | 0.028 MG | 0.169 MG |
| Riboflavin | 0.038 MG | 0.073 MG |
| Niacin | 0.669 MG | 1.06 MG |
| Pantothenic acid | 0.197 MG | 0.638 MG |
| Vitamin B6 | 0.119 MG | 0.178 MG |
| Folate | 43 UG | 181 UG |
Minerals
calcium
Mango and lentils contain similar amounts of calcium - mango has 11mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Lentil is an excellent source of iron and it has 19 times more iron than mango - mango has 0.16mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Lentil is an excellent source of potassium and it has 120% more potassium than mango - mango has 168mg of potassium per 100 grams and lentil has 369mg 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 | Lentils | |
|---|---|---|
| beta-carotene | 640 UG | 5 UG |
| alpha-carotene | 9 UG | ~ |
| lycopene | 3 UG | ~ |
| lutein + zeaxanthin | 23 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both mango and lentils contain significant amounts of alpha linoleic acid (ALA).
| Mango | Lentils | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.037 G |
| Total | 0.051 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, lentil has more linoleic acid than mango per 100 grams.
| Mango | Lentils | |
|---|---|---|
| linoleic acid | 0.019 G | 0.137 G |
| Total | 0.019 G | 0.137 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.
Mango g
()
|
Daily Values (%) |
Cooked Lentils 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 lentils contain more calories in 100 grams?Lentil is high in calories and mango has 50% less calories than lentil - mango has 60 calories in 100g and lentil has 116 calories.
Does mango or lentils have more carbohydrates?
By weight, mango and lentils contain similar amounts of carbs - mango has 15g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does mango or lentils contain more iron?
Lentil is an abundant source of iron and it has 19 times more iron than mango - mango has 0.16mg of iron in 100 grams and lentil has 3.3mg of iron.
Does mango or lentils contain more potassium?
Lentil is a rich source of potassium and it has 120% more potassium than mango - mango has 168mg of potassium in 100 grams and lentil has 369mg of potassium.