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.
Detailed nutritional comparison of mango and cauliflower is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Mango (Mangos, raw) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.


Image of Mango src
Image of Cauliflower src

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 lighter in protein, much heavier in carbs and lighter in fat compared to cauliflower per calorie. Mango has a macronutrient ratio of 5:90:5 and for cauliflower, 25:66:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mango Cauliflower
Protein 5% 25%
Carbohydrates 90% 66%
Fat 5% 9%
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 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 Cauliflower .

Note: The specific food items compared are: Mango (Mangos, raw) and Cauliflower (Cauliflower, raw) .

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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.