Milk vs. Mango
Nutrition comparison of Milk and Mango
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
mango
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and mango:
- Mango has 12.6 times less saturated fat than milk.
- Mango has signficantly more dietary fiber than milk.
- Mango is an excellent source of Vitamin C.
- Milk has 63% less sugar than mango.
- Milk has 68% less carbohydrates than mango.
- Milk has more riboflavin and Vitamin B12, however, mango contains more niacin, Vitamin B6 and folate.
- Milk is an excellent source of calcium.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mango and milk contain similar amounts of calories - mango has 60 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is much heavier in protein, much lighter in carbs and much heavier in fat compared to mango per calorie. Milk has a macronutrient ratio of 27:38:35 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Mango | |
|---|---|---|
| Protein | 27% | 5% |
| Carbohydrates | 38% | 90% |
| Fat | 35% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Milk has 68% less carbohydrates than mango - mango has 15g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
The carbs in mango are made of 90% sugar and 10% dietary fiber, whereas the carbs in milk comprise of 100% sugar.
dietary fiber
Mango has signficantly more dietary fiber than milk - mango has 1.6g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Milk has 63% less sugar than mango - mango has 13.7g of sugar per 100 grams and milk has 5.1g of sugar.
Protein
protein
Milk has 302% more protein than mango - mango has 0.82g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Mango has 12.6 times less saturated fat than milk - mango has 0.09g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and mango are low in trans fat - milk has 0.09g of trans fat per 100 grams and mango does not contain significant amounts.
cholesterol
Both milk and mango are low in cholesterol - milk has 8mg of cholesterol per 100 grams and mango does not contain significant amounts.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has 181 times more Vitamin C than milk - mango has 36.4mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.
Vitamin A
Mango and milk contain similar amounts of Vitamin A - mango has 54ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.
Vitamin D
Milk has more Vitamin D than mango - milk has 49iu of Vitamin D per 100 grams and mango does not contain significant amounts.
Vitamin E
Mango and milk contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Vitamin K
Mango and milk contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.
The B Vitamins
Milk has more riboflavin and Vitamin B12, however, mango contains more niacin, Vitamin B6 and folate. Both milk and mango contain significant amounts of thiamin and pantothenic acid.
| Milk | Mango | |
|---|---|---|
| Thiamin | 0.039 MG | 0.028 MG |
| Riboflavin | 0.185 MG | 0.038 MG |
| Niacin | 0.092 MG | 0.669 MG |
| Pantothenic acid | 0.356 MG | 0.197 MG |
| Vitamin B6 | 0.038 MG | 0.119 MG |
| Folate | 5 UG | 43 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Milk is an excellent source of calcium and it has 991% more calcium than mango - mango has 11mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Mango and milk contain similar amounts of iron - mango has 0.16mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Mango and milk contain similar amounts of potassium - mango has 168mg of potassium per 100 grams and milk has 140mg 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,
| Milk | Mango | |
|---|---|---|
| beta-carotene | 4 UG | 640 UG |
| alpha-carotene | ~ | 9 UG |
| lycopene | ~ | 3 UG |
| lutein + zeaxanthin | ~ | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mango has more alpha linoleic acid (ALA) than milk per 100 grams.
| Milk | Mango | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.051 G |
| Total | 0.008 G | 0.051 G |
omega 6s
Comparing omega-6 fatty acids, milk has more linoleic acid than mango per 100 grams.
| Milk | Mango | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 0.019 G |
| Total | 0.066 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.
Milk 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 milk contain more calories in 100 grams?Mango and milk contain similar amounts of calories - mango has 60 calories in 100g and milk has 50 calories.
Does mango or milk have more carbohydrates?
By weight, milk has 70% fewer carbohydrates than mango - mango has 15g of carbs for 100g and milk has 4.8g of carbohydrates. the carbs in mango are made of 90% sugar and 10% dietary fiber, whereas the carbs in milk comprise of 100% sugar.
Does mango or milk contain more calcium?
Milk is a rich source of calcium and it has 990% more calcium than mango - mango has 11mg of calcium in 100 grams and milk has 120mg of calcium.