Mango vs. Cauliflower
Nutrition comparison of Mango and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and cauliflower:
- Both mango and cauliflower are high in Vitamin C.
- Cauliflower has 58% less calories than mango.
- Cauliflower has 6.1 times less sugar than mango.
- Cauliflower has 67% less carbohydrates than mango.
- Cauliflower has more pantothenic acid.
- Cauliflower is a great source of potassium.
USDA sources for nutritional information: Mango (Mangos, raw) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cauliflower has 58% less calories than mango - mango has 60 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, mango is much lighter in protein, much heavier in carbs and similar to cauliflower for fat. Mango has a macronutrient ratio of 5:90:5 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Cauliflower | |
|---|---|---|
| Protein | 5% | 26% |
| Carbohydrates | 90% | 66% |
| Fat | 5% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Cauliflower has 67% less carbohydrates than mango - mango has 15g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Mango and cauliflower contain similar amounts of dietary fiber - mango has 1.6g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Cauliflower has 6.1 times less sugar than mango - mango has 13.7g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Protein
protein
Mango and cauliflower contain similar amounts of protein - mango has 0.82g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both mango and cauliflower are low in saturated fat - mango has 0.09g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
Vitamins
Vitamin C
Both mango and cauliflower are high in Vitamin C. Cauliflower has 32% more Vitamin C than mango - mango has 36.4mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.
Vitamin A
Mango has more Vitamin A than cauliflower - mango has 54ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Mango and cauliflower contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.
Vitamin K
Mango and cauliflower contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.
The B Vitamins
Cauliflower has more pantothenic acid. Both mango and cauliflower contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Mango | Cauliflower | |
|---|---|---|
| Thiamin | 0.028 MG | 0.05 MG |
| Riboflavin | 0.038 MG | 0.06 MG |
| Niacin | 0.669 MG | 0.507 MG |
| Pantothenic acid | 0.197 MG | 0.667 MG |
| Vitamin B6 | 0.119 MG | 0.184 MG |
| Folate | 43 UG | 57 UG |
Minerals
calcium
Cauliflower has 100% more calcium than mango - mango has 11mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Mango and cauliflower contain similar amounts of iron - mango has 0.16mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Cauliflower is a great source of potassium and it has 78% more potassium than mango - mango has 168mg of potassium per 100 grams and cauliflower has 299mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both mango and cauliflower contain small amounts of apigenin and luteolin.
| Mango | Cauliflower | |
|---|---|---|
| apigenin | 0.01 mg | 0.03 mg |
| luteolin | 0.02 mg | 0.09 mg |
| kaempferol | 0.05 mg | 0.36 mg |
| myricetin | 0.06 mg | ~ |
| Quercetin | ~ | 0.54 mg |
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 | Cauliflower | |
|---|---|---|
| beta-carotene | 640 UG | ~ |
| alpha-carotene | 9 UG | ~ |
| lycopene | 3 UG | ~ |
| lutein + zeaxanthin | 23 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mango has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| Mango | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.015 G |
| Total | 0.051 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, both mango and cauliflower contain small amounts of linoleic acid.
| Mango | Cauliflower | |
|---|---|---|
| linoleic acid | 0.019 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.019 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.
Note: The specific food items compared are: Mango (Mangos, raw) and Cauliflower (Cauliflower, raw) .
Mango g
()
|
Daily Values (%) |
Cauliflower 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 cauliflower contain more calories in 100 grams?Cauliflower has 60% less calories than mango - mango has 60 calories in 100g and cauliflower has 25 calories.
Does mango or cauliflower have more carbohydrates?
By weight, cauliflower has 70% fewer carbohydrates than mango - mango has 15g of carbs for 100g and cauliflower has 5g of carbohydrates.