Mango vs. Walnut

Nutrition comparison of Mango and Walnut


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

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

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

  • Mango is an excellent source of Vitamin C.
  • Walnut has 4.2 times less sugar than mango.
  • Walnut has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
  • Walnut is a great source of iron.
  • Walnut is an excellent source of calcium, dietary fiber, potassium and protein.
Detailed nutritional comparison of mango and walnut 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: Mango (Mangos, raw) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.


Image of Mango src
Image of Walnut src

Calories and Carbs

calories

Walnut is high in calories and mango has 91% less calories than walnut - mango has 60 calories per 100 grams and walnut has 654 calories.

For macronutrient ratios, mango is lighter in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Mango has a macronutrient ratio of 5:90:5 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mango Walnut
Protein 5% 9%
Carbohydrates 90% 8%
Fat 5% 84%
Alcohol ~ ~

carbohydrates

Mango and walnut contain similar amounts of carbs - mango has 15g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.

dietary fiber

Walnut is an excellent source of dietary fiber and it has 319% more dietary fiber than mango - mango has 1.6g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.

sugar

Walnut has 4.2 times less sugar than mango - mango has 13.7g of sugar per 100 grams and walnut has 2.6g of sugar.

Protein

protein

Walnut is an excellent source of protein and it has 17 times more protein than mango - mango has 0.82g of protein per 100 grams and walnut has 15.2g of protein.

Fat

saturated fat

Walnut is high in saturated fat and mango has 98% less saturated fat than walnut - mango has 0.09g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.

Vitamins

Vitamin C

Mango is an excellent source of Vitamin C and it has 27 times more Vitamin C than walnut - mango has 36.4mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.

Vitamin A

Mango has 53 times more Vitamin A than walnut - mango has 54ug of Vitamin A per 100 grams and walnut has 1ug of Vitamin A.

Vitamin E

Mango and walnut contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.

Vitamin K

Mango and walnut contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.

The B Vitamins

Walnut has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both mango and walnut contain significant amounts of niacin.

Mango Walnut
Thiamin 0.028 MG 0.341 MG
Riboflavin 0.038 MG 0.15 MG
Niacin 0.669 MG 1.125 MG
Pantothenic acid 0.197 MG 0.57 MG
Vitamin B6 0.119 MG 0.537 MG
Folate 43 UG 98 UG

Minerals

calcium

Walnut is an excellent source of calcium and it has 791% more calcium than mango - mango has 11mg of calcium per 100 grams and walnut has 98mg of calcium.

iron

Walnut is a great source of iron and it has 17 times more iron than mango - mango has 0.16mg of iron per 100 grams and walnut has 2.9mg of iron.

potassium

Walnut is an excellent source of potassium and it has 163% more potassium than mango - mango has 168mg of potassium per 100 grams and walnut has 441mg 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,

Mango Walnut
beta-carotene 640 UG 12 UG
alpha-carotene 9 UG ~
lycopene 3 UG ~
lutein + zeaxanthin 23 UG 9 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than mango per 100 grams.

Mango Walnut
alpha linoleic acid 0.051 G 9.08 G
Total 0.051 G 9.08 G

omega 6s

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

Mango Walnut
linoleic acid 0.019 G 38.093 G
other omega 6 ~ 0.063 G
Total 0.019 G 38.156 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 Walnut .

Note: The specific food items compared are: Mango (Mangos, raw) and Walnut (Nuts, walnuts, english) .

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FAQ

Does mango or walnut contain more calories in 100 grams?
Walnut is high in calories and mango has 90% less calories than walnut - mango has 60 calories in 100g and walnut has 654 calories.

Does mango or walnut have more carbohydrates?
By weight, mango and walnut contain similar amounts of carbs - mango has 15g of carbs for 100g and walnut has 13.7g of carbohydrates.

Does mango or walnut contain more calcium?
Walnut is a rich source of calcium and it has 790% more calcium than mango - mango has 11mg of calcium in 100 grams and walnut has 98mg of calcium.

Does mango or walnut contain more potassium?
Walnut is a rich source of potassium and it has 160% more potassium than mango - mango has 168mg of potassium in 100 grams and walnut has 441mg of potassium.

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