Salmon vs. Mango

Nutrition comparison of Salmon and Mango


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

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

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

  • For omega-3 fatty acids, salmon has more dha, epa and dpa than mango.
  • Mango has signficantly more dietary fiber than salmon.
  • Mango is an excellent source of Vitamin C.
  • Salmon has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, mango contains more folate.
  • Salmon is an excellent source of Vitamin D, potassium and protein.
Detailed nutritional comparison of salmon 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: Salmon (Fish, salmon, pink, raw) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.


Image of Salmon src
Image of Mango src

Calories and Carbs

calories

Salmon is high in calories and mango has 53% less calories than salmon - mango has 60 calories per 100 grams and salmon has 127 calories.

For macronutrient ratios, salmon is much heavier in protein, much lighter in carbs and much heavier in fat compared to mango per calorie. Salmon has a macronutrient ratio of 67:0:33 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Salmon Mango
Protein 67% 5%
Carbohydrates ~ 90%
Fat 33% 5%
Alcohol ~ ~

carbohydrates

Salmon has less carbohydrates than mango - mango has 15g of total carbs per 100 grams and salmon does not contain significant amounts.

dietary fiber

Mango has signficantly more dietary fiber than salmon - mango has 1.6g of dietary fiber per 100 grams and salmon does not contain significant amounts.

sugar

Salmon has less sugar than mango - mango has 13.7g of sugar per 100 grams and salmon does not contain significant amounts.

Protein

protein

Salmon is an excellent source of protein and it has 24 times more protein than mango - mango has 0.82g of protein per 100 grams and salmon has 20.5g of protein.

Fat

saturated fat

Both mango and salmon are low in saturated fat - mango has 0.09g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.

trans fat

Both salmon and mango are low in trans fat - salmon has 0.03g of trans fat per 100 grams and mango does not contain significant amounts.

cholesterol

Mango has less cholesterol than salmon - salmon has 46mg 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 more Vitamin C than salmon - mango has 36.4mg of Vitamin C per 100 grams and salmon does not contain significant amounts.

Vitamin A

Mango and salmon contain similar amounts of Vitamin A - mango has 54ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.

Vitamin D

Salmon is an excellent source of Vitamin D and it has more Vitamin D than mango - salmon has 435iu of Vitamin D per 100 grams and mango does not contain significant amounts.

Vitamin E

Mango and salmon contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.

Vitamin K

Mango and salmon contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.

The B Vitamins

Salmon has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, mango contains more folate.

Salmon Mango
Thiamin 0.08 MG 0.028 MG
Riboflavin 0.105 MG 0.038 MG
Niacin 7.995 MG 0.669 MG
Pantothenic acid 1.03 MG 0.197 MG
Vitamin B6 0.611 MG 0.119 MG
Folate 4 UG 43 UG
Vitamin B12 4.15 UG ~

Minerals

calcium

Mango and salmon contain similar amounts of calcium - mango has 11mg of calcium per 100 grams and salmon has 7mg of calcium.

iron

Mango and salmon contain similar amounts of iron - mango has 0.16mg of iron per 100 grams and salmon has 0.38mg of iron.

potassium

Salmon is an excellent source of potassium and it has 118% more potassium than mango - mango has 168mg of potassium per 100 grams and salmon has 366mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, salmon has more DHA, EPA and DPA than mango per 100 grams. Both salmon and mango contain significant amounts of alpha linoleic acid (ALA).

Salmon Mango
alpha linoleic acid 0.047 G 0.051 G
DHA 0.333 G ~
EPA 0.182 G ~
DPA 0.047 G ~
Total 0.609 G 0.051 G

omega 6s

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

Salmon Mango
other omega 6 0.004 G ~
linoleic acid 0.081 G 0.019 G
Total 0.085 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 Salmon or Mango .

Note: The specific food items compared are: Salmon (Fish, salmon, pink, raw) and Mango (Mangos, raw) .

Salmon g

()
Daily Values (%)

Mango g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does mango or salmon contain more calories in 100 grams?
Salmon is high in calories and mango has 50% less calories than salmon - mango has 60 calories in 100g and salmon has 127 calories.

Is mango or salmon better for protein?
Salmon is a fantastic source of protein and it has 24 times more protein than mango - mango has 0.82g of protein per 100 grams and salmon has 20.5g of protein.

Does mango or salmon have more carbohydrates?
By weight, salmon has fewer carbohydrates than mango - mango has 15g of carbs for 100g and salmon has no carbs..

Does mango or salmon contain more potassium?
Salmon is a rich source of potassium and it has 120% more potassium than mango - mango has 168mg of potassium in 100 grams and salmon has 366mg of potassium.

Compare Food