Mango vs. Sweet Potatoes
Nutrition comparison of Mango and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and sweet potatoes:
- Mango is an excellent source of Vitamin C.
- Sweet potato has 69% less sugar than mango.
- Sweet potato has more beta-carotene than mango, however, mango contains more lutein + zeaxanthin than sweet potato.
- Sweet potato has more thiamin and pantothenic acid, however, mango contains more folate.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of Vitamin A and potassium.
USDA sources for nutritional information: Mango (Mangos, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mango has 30% less calories than sweet potato - sweet potato has 86 calories per 100 grams and mango has 60 calories.
For macronutrient ratios, mango is heavier in fat and similar to sweet potatoes for protein and carbs. Mango has a macronutrient ratio of 5:90:5 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Sweet Potatoes | |
|---|---|---|
| Protein | 5% | 7% |
| Carbohydrates | 90% | 92% |
| Fat | 5% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Sweet potatoes and mango contain similar amounts of carbs - sweet potato has 20.1g of total carbs per 100 grams and mango has 15g of carbohydrates.
The carbs in sweet potatoes are made of 64% starch, 21% sugar and 15% dietary fiber, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.
dietary fiber
Sweet potato is a great source of dietary fiber and it has 88% more dietary fiber than mango - sweet potato has 3g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.
sugar
Sweet potato has 69% less sugar than mango - sweet potato has 4.2g of sugar per 100 grams and mango has 13.7g of sugar.
Protein
protein
Sweet potatoes and mango contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and mango has 0.82g of protein.
Fat
saturated fat
Both sweet potatoes and mango are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and mango has 0.09g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has 14 times more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and mango has 36.4mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 12 times more Vitamin A than mango - sweet potato has 709ug of Vitamin A per 100 grams and mango has 54ug of Vitamin A.
Vitamin E
Sweet potatoes and mango contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.
Vitamin K
Sweet potatoes and mango contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and mango has 4.2ug of Vitamin K.
The B Vitamins
Sweet potato has more thiamin and pantothenic acid, however, mango contains more folate. Both mango and sweet potatoes contain significant amounts of riboflavin, niacin and Vitamin B6.
| Mango | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.028 MG | 0.078 MG |
| Riboflavin | 0.038 MG | 0.061 MG |
| Niacin | 0.669 MG | 0.557 MG |
| Pantothenic acid | 0.197 MG | 0.8 MG |
| Vitamin B6 | 0.119 MG | 0.209 MG |
| Folate | 43 UG | 11 UG |
Minerals
calcium
Sweet potato has 173% more calcium than mango - sweet potato has 30mg of calcium per 100 grams and mango has 11mg of calcium.
iron
Sweet potato has 281% more iron than mango - sweet potato has 0.61mg of iron per 100 grams and mango has 0.16mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has 101% more potassium than mango - sweet potato has 337mg of potassium per 100 grams and mango has 168mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both mango and sweet potatoes contain small amounts of apigenin, luteolin, kaempferol and myricetin.
| Mango | Sweet Potatoes | |
|---|---|---|
| apigenin | 0.01 mg | 0.01 mg |
| luteolin | 0.02 mg | 0.02 mg |
| kaempferol | 0.05 mg | 0.01 mg |
| myricetin | 0.06 mg | 0.03 mg |
| Quercetin | ~ | 0.01 mg |
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, sweet potato has more beta-carotene than mango per 100 grams, however, mango contains more lutein + zeaxanthin than sweet potato per 100 grams. Both mango and sweet potatoes contain small amounts of alpha-carotene.
| Mango | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 640 UG | 8509 UG |
| alpha-carotene | 9 UG | 7 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 sweet potato per 100 grams.
| Mango | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.001 G |
| Total | 0.051 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, both mango and sweet potatoes contain small amounts of linoleic acid.
| Mango | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.019 G | 0.013 G |
| Total | 0.019 G | 0.013 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: Mango (Mangos, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Mango g
()
|
Daily Values (%) |
Sweet Potatoes 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 sweet potatoes or mango contain more calories in 100 grams?Mango has 30% less calories than sweet potato - sweet potato has 86 calories in 100g and mango has 60 calories.
Does sweet potatoes or mango have more carbohydrates?
By weight, sweet potatoes and mango contain similar amounts of carbs - sweet potato has 20.1g of carbs for 100g and mango has 15g of carbohydrates. the carbs in sweet potatoes are made of 60% starch, 20% sugar and 20% dietary fiber, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.
Does sweet potatoes or mango contain more potassium?
Sweet potato is a rich source of potassium and it has 100% more potassium than mango - sweet potato has 337mg of potassium in 100 grams and mango has 168mg of potassium.