White Bread vs. Mango

Nutrition comparison of White Bread and Mango


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of white bread versus mango (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in white bread and mango:

  • Mango is an excellent source of Vitamin C.
  • White bread has 63% less sugar than mango.
  • White bread has more thiamin, riboflavin, niacin, pantothenic acid and folate.
  • White bread is a great source of protein.
  • White bread is an excellent source of calcium, dietary fiber and iron.
Detailed nutritional comparison of white bread 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: White Bread (Bread, white wheat) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.


Image of White Bread src
Image of Mango src

Calories and Carbs

calories

White bread is high in calories and mango has 75% less calories than white bread - white bread has 238 calories per 100 grams and mango has 60 calories.

For macronutrient ratios, white bread is heavier in protein, lighter in carbs and similar to mango for fat. White bread has a macronutrient ratio of 18:74:8 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Bread Mango
Protein 18% 5%
Carbohydrates 74% 90%
Fat 8% 5%
Alcohol ~ ~

carbohydrates

White bread is high in carbohydrates and mango has 66% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and mango has 15g of carbohydrates.

dietary fiber

White bread is an excellent source of dietary fiber and it has 475% more dietary fiber than mango - white bread has 9.2g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.

sugar

White bread has 63% less sugar than mango - white bread has 5g of sugar per 100 grams and mango has 13.7g of sugar.

Protein

protein

White bread is a great source of protein and it has 12 times more protein than mango - white bread has 10.7g of protein per 100 grams and mango has 0.82g of protein.

Fat

saturated fat

Both white bread and mango are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and mango has 0.09g of saturated fat.

trans fat

Both white bread and mango are low in trans fat - white bread has 0.03g 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 more Vitamin C than white bread - mango has 36.4mg of Vitamin C per 100 grams and white bread does not contain significant amounts.

Vitamin A

Mango has more Vitamin A than white bread - mango has 54ug of Vitamin A per 100 grams and white bread does not contain significant amounts.

Vitamin E

White bread and mango contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.

Vitamin K

White bread and mango contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and mango has 4.2ug of Vitamin K.

The B Vitamins

White bread has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both white bread and mango contain significant amounts of Vitamin B6.

White Bread Mango
Thiamin 0.51 MG 0.028 MG
Riboflavin 0.255 MG 0.038 MG
Niacin 4.455 MG 0.669 MG
Pantothenic acid 0.455 MG 0.197 MG
Vitamin B6 0.08 MG 0.119 MG
Folate 127 UG 43 UG

Minerals

calcium

White bread is an excellent source of calcium and it has 61 times more calcium than mango - white bread has 684mg of calcium per 100 grams and mango has 11mg of calcium.

iron

White bread is an excellent source of iron and it has 29 times more iron than mango - white bread has 4.9mg of iron per 100 grams and mango has 0.16mg of iron.

potassium

Mango has 32% more potassium than white bread - white bread has 127mg of potassium per 100 grams and mango has 168mg 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 white bread and mango contain significant amounts of lutein + zeaxanthin.

White Bread Mango
beta-carotene 2 UG 640 UG
lutein + zeaxanthin 25 UG 23 UG
alpha-carotene ~ 9 UG
lycopene ~ 3 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both white bread and mango contain significant amounts of alpha linoleic acid (ALA).

White Bread Mango
alpha linoleic acid 0.083 G 0.051 G
EPA 0.003 G ~
Total 0.086 G 0.051 G

omega 6s

Comparing omega-6 fatty acids, white bread has more linoleic acid than mango per 100 grams.

White Bread Mango
other omega 6 0.002 G ~
linoleic acid 0.879 G 0.019 G
Total 0.881 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: White Bread (Bread, white wheat) and Mango (Mangos, raw) .

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G Water G
G Starch G
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FAQ

Does white bread or mango contain more calories in 100 grams?
White bread is high in calories and mango has 80% less calories than white bread - white bread has 238 calories in 100g and mango has 60 calories.

Does white bread or mango have more carbohydrates?
By weight, white bread is high in carbohydrates and mango has 70% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and mango has 15g of carbohydrates.

Does white bread or mango contain more calcium?
White bread is a rich source of calcium and it has 61 times more calcium than mango - white bread has 684mg of calcium in 100 grams and mango has 11mg of calcium.

Does white bread or mango contain more iron?
White bread is an abundant source of iron and it has 29 times more iron than mango - white bread has 4.9mg of iron in 100 grams and mango has 0.16mg of iron.