Fries vs. Mango
Nutrition comparison of Fries and Mango
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fries
versus
mango
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fries and mango:
- Fry has 44.5 times less sugar than mango.
- Fry has more thiamin, niacin, pantothenic acid and Vitamin B6.
- Fry is an excellent source of dietary fiber and potassium.
- Mango has 24.3 times less saturated fat than fry.
- Mango is an excellent source of Vitamin C.
USDA sources for nutritional information: Fries (Fast foods, potato, french fried in vegetable oil) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fry is high in calories and mango has 81% less calories than fry - mango has 60 calories per 100 grams and fry has 312 calories.
For macronutrient ratios, fries is much lighter in carbs, much heavier in fat and similar to mango for protein. Fries has a macronutrient ratio of 4:53:43 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fries | Mango | |
|---|---|---|
| Protein | 4% | 5% |
| Carbohydrates | 53% | 90% |
| Fat | 43% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Fry is high in carbohydrates and mango has 64% less carbohydrates than fry - mango has 15g of total carbs per 100 grams and fry has 41.4g of carbohydrates.
dietary fiber
Fry is an excellent source of dietary fiber and it has 138% more dietary fiber than mango - mango has 1.6g of dietary fiber per 100 grams and fry has 3.8g of dietary fiber.
sugar
Fry has 44.5 times less sugar than mango - mango has 13.7g of sugar per 100 grams and fry has 0.3g of sugar.
Protein
protein
Fry has 318% more protein than mango - mango has 0.82g of protein per 100 grams and fry has 3.4g of protein.
Fat
saturated fat
Mango has 24.3 times less saturated fat than fry - mango has 0.09g of saturated fat per 100 grams and fry has 2.3g of saturated fat.
trans fat
Both fries and mango are low in trans fat - fry has 0.06g of trans fat per 100 grams and mango does not contain significant amounts.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has 674% more Vitamin C than fry - mango has 36.4mg of Vitamin C per 100 grams and fry has 4.7mg of Vitamin C.
Vitamin A
Mango has more Vitamin A than fry - mango has 54ug of Vitamin A per 100 grams and fry does not contain significant amounts.
Vitamin E
Mango and fries contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and fry has 1.7mg of Vitamin E.
Vitamin K
Mango and fries contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and fry has 11.2ug of Vitamin K.
The B Vitamins
Fry has more thiamin, niacin, pantothenic acid and Vitamin B6. Both fries and mango contain significant amounts of riboflavin and folate.
| Fries | Mango | |
|---|---|---|
| Thiamin | 0.17 MG | 0.028 MG |
| Riboflavin | 0.039 MG | 0.038 MG |
| Niacin | 3.004 MG | 0.669 MG |
| Pantothenic acid | 0.58 MG | 0.197 MG |
| Vitamin B6 | 0.372 MG | 0.119 MG |
| Folate | 30 UG | 43 UG |
Minerals
calcium
Mango and fries contain similar amounts of calcium - mango has 11mg of calcium per 100 grams and fry has 18mg of calcium.
iron
Fry has 406% more iron than mango - mango has 0.16mg of iron per 100 grams and fry has 0.81mg of iron.
potassium
Fry is an excellent source of potassium and it has 245% more potassium than mango - mango has 168mg of potassium per 100 grams and fry has 579mg 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, both fries and mango contain significant amounts of lutein + zeaxanthin.
| Fries | Mango | |
|---|---|---|
| lutein + zeaxanthin | 27 UG | 23 UG |
| beta-carotene | ~ | 640 UG |
| alpha-carotene | ~ | 9 UG |
| lycopene | ~ | 3 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fry has more alpha linoleic acid (ALA) than mango per 100 grams.
| Fries | Mango | |
|---|---|---|
| alpha linoleic acid | 0.436 G | 0.051 G |
| Total | 0.436 G | 0.051 G |
omega 6s
Comparing omega-6 fatty acids, fry has more linoleic acid than mango per 100 grams.
| Fries | Mango | |
|---|---|---|
| other omega 6 | 0.029 G | ~ |
| linoleic acid | 4.948 G | 0.019 G |
| Total | 4.977 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.
Fries 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 fries contain more calories in 100 grams?Fry is high in calories and mango has 80% less calories than fry - mango has 60 calories in 100g and fry has 312 calories.
Does mango or fries have more carbohydrates?
By weight, fry is high in carbohydrates and mango has 60% fewer carbohydrates than fry - mango has 15g of carbs for 100g and fry has 41.4g of carbohydrates.
Does mango or fries contain more potassium?
Fry is a rich source of potassium and it has 250% more potassium than mango - mango has 168mg of potassium in 100 grams and fry has 579mg of potassium.