Mango vs. Pork
Nutrition comparison of Mango and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and pork:
- Mango has signficantly more dietary fiber than pork.
- Mango is an excellent source of Vitamin C.
- Pork has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, mango contains more folate.
- Pork is an excellent source of potassium and protein.
USDA sources for nutritional information: Mango (Mangos, raw) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pork is high in calories and mango has 80% less calories than pork - pork has 297 calories per 100 grams and mango has 60 calories.
For macronutrient ratios, mango is much lighter in protein, much heavier in carbs and much lighter in fat compared to pork per calorie. Mango has a macronutrient ratio of 5:90:5 and for pork, 35:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Pork | |
|---|---|---|
| Protein | 5% | 35% |
| Carbohydrates | 90% | ~ |
| Fat | 5% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Pork has less carbohydrates than mango - mango has 15g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
Mango has signficantly more dietary fiber than pork - mango has 1.6g of dietary fiber per 100 grams and pork does not contain significant amounts.
sugar
Pork has less sugar than mango - mango has 13.7g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Pork is an excellent source of protein and it has 30 times more protein than mango - pork has 25.7g of protein per 100 grams and mango has 0.82g of protein.
Fat
saturated fat
Pork is high in saturated fat and mango has 99% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and mango has 0.09g of saturated fat.
cholesterol
Mango has less cholesterol than pork - pork has 94mg 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 51 times more Vitamin C than pork - pork has 0.7mg of Vitamin C per 100 grams and mango has 36.4mg of Vitamin C.
Vitamin A
Mango has 26 times more Vitamin A than pork - pork has 2ug of Vitamin A per 100 grams and mango has 54ug of Vitamin A.
Vitamin D
Pork has more Vitamin D than mango - pork has 21iu of Vitamin D per 100 grams and mango does not contain significant amounts.
Vitamin E
Pork and mango contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.
Vitamin K
Mango and pork contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and pork does not contain significant amounts.
The B Vitamins
Pork has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, mango contains more folate.
| Mango | Pork | |
|---|---|---|
| Thiamin | 0.028 MG | 0.706 MG |
| Riboflavin | 0.038 MG | 0.22 MG |
| Niacin | 0.669 MG | 4.206 MG |
| Pantothenic acid | 0.197 MG | 0.52 MG |
| Vitamin B6 | 0.119 MG | 0.391 MG |
| Folate | 43 UG | 6 UG |
| Vitamin B12 | ~ | 0.54 UG |
Minerals
calcium
Pork has 100% more calcium than mango - pork has 22mg of calcium per 100 grams and mango has 11mg of calcium.
iron
Pork has 706% more iron than mango - pork has 1.3mg of iron per 100 grams and mango has 0.16mg of iron.
potassium
Pork is an excellent source of potassium and it has 115% more potassium than mango - pork has 362mg of potassium per 100 grams and mango has 168mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both mango and pork contain significant amounts of alpha linoleic acid (ALA).
| Mango | Pork | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.07 G |
| Total | 0.051 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, pork has more linoleic acid than mango per 100 grams.
| Mango | Pork | |
|---|---|---|
| linoleic acid | 0.019 G | 1.64 G |
| other omega 6 | ~ | 0.08 G |
| Total | 0.019 G | 1.72 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 Mango or Pork .
Mango 100g
(
100 g
)
|
Daily Values (%) |
Cooked Pork 100g
(
100 g
)
|
|||||
|---|---|---|---|---|---|---|---|
| 60KCAL 3% |
|
5% | calories | 395% |
|
297KCAL 15% | |
| 15G 6% |
|
>999% | carbohydrates | 5% |
|
||
| 1.6G 6% |
|
>999% | dietary fiber | 5% |
|
||
| 14G | >999% | sugar | 5% | ||||
| 0.38G 1% |
|
5% | total fat | >999% |
|
21G 33% | |
| 0.09G 1% |
|
5% | saturated fat | >999% |
|
7.7G 43% | |
| 0.14G | 5% | monounsaturated fat | >999% | 9.3G | |||
| 0.07G | 5% | polyunsaturated fat | >999% | 1.9G | |||
| 5% | cholesterol | >999% | 94MG | ||||
| 1MG 0.1% |
|
5% | sodium | >999% |
|
73MG 5% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 54UG 8% |
|
>999% | Vitamin A | 5% |
|
2UG 0.3% | |
| 36MG 49% |
|
>999% | Vitamin C | 5% |
|
0.7MG 1% | |
|
|
5% | Vitamin D | >999% |
|
21IU 4% | ||
| 11MG 1% |
|
5% | calcium | 100% |
|
22MG 2% | |
| 0.16MG 1% |
|
5% | iron | 712% |
|
1.3MG 7% | |
| 10MG 3% |
|
5% | magnesium | 140% |
|
24MG 8% | |
| 168MG 7% |
|
5% | potassium | 115% |
|
362MG 16% | |
| 0.03MG 3% |
|
5% | thiamin (Vit B1) | >999% |
|
0.71MG 64% | |
| 0.04MG 4% |
|
5% | riboflavin (Vit B2) | 449% |
|
0.22MG 20% | |
| 0.67MG 5% |
|
5% | niacin (Vit B3) | 527% |
|
4.2MG 30% | |
| 0.12MG 9% |
|
5% | Vitamin B6 | 225% |
|
0.39MG 30% | |
| 0.2MG 4% |
|
5% | pantothenic acid (Vit B5) | 160% |
|
0.52MG 10% | |
| 43UG 11% |
|
617% | folate (Vit B9) | 5% |
|
6UG 2% | |
|
|
5% | Vitamin B12 | >999% |
|
0.54UG 23% | ||
| 0.9MG 6% |
|
328% | Vitamin E | 5% |
|
0.21MG 1% | |
| 4.2UG 5% |
|
>999% | Vitamin K | 5% |
|
||
| 0.82G 2% |
|
5% | protein | >999% |
|
26G 51% | |
| 7.6MG 2% |
|
5% | choline | >999% |
|
88MG 21% | |
| 0.11MG 9% |
|
175% | copper | 5% |
|
0.04MG 4% | |
| 0.06MG 4% |
|
495% | manganese | 5% |
|
0.01MG 1% | |
| 14MG 2% |
|
5% | phosphorus | >999% |
|
226MG 32% | |
| 0.6UG 1% |
|
5% | selenium | >999% |
|
35UG 64% | |
| 0.09MG 1% |
|
5% | zinc | >999% |
|
3.2MG 40% | |
| 83G | 57% | Water | 5% | 53G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, biotin (Vit B7), trans fat. |
|||||||
FAQ
Does pork or mango contain more calories in 100 grams?Pork is high in calories and mango has 80% less calories than pork - pork has 297 calories in 100g and mango has 60 calories.
Is pork or mango better for protein?
Pork is a fantastic source of protein and it has 30 times more protein than mango - pork has 25.7g of protein per 100 grams and mango has 0.82g of protein.
Does mango or pork have more carbohydrates?
By weight, pork has fewer carbohydrates than mango - mango has 15g of carbs for 100g and pork has no carbs..
Does pork or mango contain more potassium?
Pork is a rich source of potassium and it has 120% more potassium than mango - pork has 362mg of potassium in 100 grams and mango has 168mg of potassium.