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.
Detailed nutritional comparison of fries and mango 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: Fries (Fast foods, potato, french fried in vegetable oil) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.


Image of Fries src
Image of Mango src

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 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 Fries or Mango .

Note: The specific food items compared are: Fries (Fast foods, potato, french fried in vegetable oil) and Mango (Mangos, raw) .

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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.

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