Mango vs. Pea Shoots
Nutrition comparison of Mango and Pea Shoots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
pea shoots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and pea shoots:
- Both mango and pea shoots are high in Vitamin C.
- Pea shoot has 53% less carbohydrates than mango.
- Pea shoot has 74% less sugar than mango.
- Pea shoot has more thiamin, however, mango contains more pantothenic acid.
- Pea shoot is a great source of dietary fiber.
USDA sources for nutritional information: Mango (Mangos, raw) and Pea Shoots (ORGANIC PEA SHOOTS) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pea shoot has 42% less calories than mango - mango has 60 calories per 100 grams and pea shoot has 35 calories.
For macronutrient ratios, mango is lighter in protein, much heavier in carbs and similar to pea shoots for fat. Mango has a macronutrient ratio of 5:90:5 and for pea shoots, 23:69:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Pea Shoots | |
|---|---|---|
| Protein | 5% | 23% |
| Carbohydrates | 90% | 69% |
| Fat | 5% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Pea shoot has 53% less carbohydrates than mango - mango has 15g of total carbs per 100 grams and pea shoot has 7.1g of carbohydrates.
dietary fiber
Pea shoot is a great source of dietary fiber and it has 50% more dietary fiber than mango - mango has 1.6g of dietary fiber per 100 grams and pea shoot has 2.4g of dietary fiber.
sugar
Pea shoot has 74% less sugar than mango - mango has 13.7g of sugar per 100 grams and pea shoot has 3.5g of sugar.
Protein
protein
Mango and pea shoots contain similar amounts of protein - mango has 0.82g of protein per 100 grams and pea shoot has 2.4g of protein.
Fat
saturated fat
Both mango and pea shoots are low in saturated fat - mango has 0.09g of saturated fat per 100 grams and pea shoot does not contain significant amounts.
Vitamins
Vitamin C
Both mango and pea shoots are high in Vitamin C. Mango has 47% more Vitamin C than pea shoot - mango has 36.4mg of Vitamin C per 100 grams and pea shoot has 24.7mg of Vitamin C.
Vitamin A
Mango has 350% more Vitamin A than pea shoot - mango has 54ug of Vitamin A per 100 grams and pea shoot has 12ug of Vitamin A.
Vitamin E
Mango has more Vitamin E than pea shoot - mango has 0.9mg of Vitamin E per 100 grams and pea shoot does not contain significant amounts.
Vitamin K
Mango and pea shoots contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and pea shoot does not contain significant amounts.
The B Vitamins
Pea shoot has more thiamin, however, mango contains more pantothenic acid. Both mango and pea shoots contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Mango | Pea Shoots | |
|---|---|---|
| Thiamin | 0.028 MG | 0.1 MG |
| Riboflavin | 0.038 MG | 0.05 MG |
| Niacin | 0.669 MG | 1 MG |
| Pantothenic acid | 0.197 MG | ~ |
| Vitamin B6 | 0.119 MG | 0.1 MG |
| Folate | 43 UG | 62 UG |
Minerals
calcium
Pea shoot has 118% more calcium than mango - mango has 11mg of calcium per 100 grams and pea shoot has 24mg of calcium.
iron
Pea shoot has 694% more iron than mango - mango has 0.16mg of iron per 100 grams and pea shoot has 1.3mg of iron.
potassium
Mango and pea shoots contain similar amounts of potassium - mango has 168mg of potassium per 100 grams and pea shoot has 160mg of potassium.
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: Mango (Mangos, raw) and Pea Shoots (ORGANIC PEA SHOOTS) .
Mango g
()
|
Daily Values (%) |
Pea Shoots 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 pea shoots contain more calories in 100 grams?Pea shoot has 40% less calories than mango - mango has 60 calories in 100g and pea shoot has 35 calories.
Does mango or pea shoots have more carbohydrates?
By weight, pea shoot has 50% fewer carbohydrates than mango - mango has 15g of carbs for 100g and pea shoot has 7.1g of carbohydrates.