Whole Milk vs. Mango
Nutrition comparison of Whole Milk and Mango
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole milk
versus
mango
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and mango:
- Mango has 19.2 times less saturated fat than whole milk.
- Mango has signficantly more dietary fiber than whole milk.
- Mango is an excellent source of Vitamin C.
- Whole milk has 63% less sugar than mango.
- Whole milk has 68% less carbohydrates than mango.
- Whole milk has more riboflavin and Vitamin B12, however, mango contains more niacin, Vitamin B6 and folate.
- Whole milk has signficantly more Vitamin D than mango.
- Whole milk is an excellent source of calcium.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mango and whole milk contain similar amounts of calories - mango has 60 calories per 100 grams and whole milk has 61 calories.
For macronutrient ratios, whole milk is heavier in protein, much lighter in carbs and much heavier in fat compared to mango per calorie. Whole milk has a macronutrient ratio of 21:32:48 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Mango | |
|---|---|---|
| Protein | 21% | 5% |
| Carbohydrates | 32% | 90% |
| Fat | 48% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Whole milk has 68% less carbohydrates than mango - mango has 15g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.
The carbs in mango are made of 90% sugar and 10% dietary fiber, whereas the carbs in whole milk comprise of 100% sugar.
dietary fiber
Mango has signficantly more dietary fiber than whole milk - mango has 1.6g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Whole milk has 63% less sugar than mango - mango has 13.7g of sugar per 100 grams and whole milk has 5.1g of sugar.
Protein
protein
Whole milk has 284% more protein than mango - mango has 0.82g of protein per 100 grams and whole milk has 3.2g of protein.
Fat
saturated fat
Mango has 19.2 times less saturated fat than whole milk - mango has 0.09g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.
cholesterol
Mango has less cholesterol than whole milk - whole milk has 10mg 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 whole milk - mango has 36.4mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.
Vitamin A
Mango and whole milk contain similar amounts of Vitamin A - mango has 54ug of Vitamin A per 100 grams and whole milk has 46ug of Vitamin A.
Vitamin D
Whole milk has signficantly more Vitamin D than mango - whole milk has 51iu of Vitamin D per 100 grams and mango does not contain significant amounts.
Vitamin E
Mango and whole milk contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and whole milk has 0.07mg of Vitamin E.
Vitamin K
Mango and whole milk contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and whole milk has 0.3ug of Vitamin K.
The B Vitamins
Whole milk has more riboflavin and Vitamin B12, however, mango contains more niacin, Vitamin B6 and folate. Both whole milk and mango contain significant amounts of thiamin and pantothenic acid.
| Whole Milk | Mango | |
|---|---|---|
| Thiamin | 0.046 MG | 0.028 MG |
| Riboflavin | 0.169 MG | 0.038 MG |
| Niacin | 0.089 MG | 0.669 MG |
| Pantothenic acid | 0.373 MG | 0.197 MG |
| Vitamin B6 | 0.036 MG | 0.119 MG |
| Folate | 5 UG | 43 UG |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Whole milk is an excellent source of calcium and it has 927% more calcium than mango - mango has 11mg of calcium per 100 grams and whole milk has 113mg of calcium.
iron
Mango and whole milk contain similar amounts of iron - mango has 0.16mg of iron per 100 grams and whole milk has 0.03mg of iron.
potassium
Mango and whole milk contain similar amounts of potassium - mango has 168mg of potassium per 100 grams and whole milk has 132mg 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,
| Whole Milk | Mango | |
|---|---|---|
| beta-carotene | 7 UG | 640 UG |
| alpha-carotene | ~ | 9 UG |
| lycopene | ~ | 3 UG |
| lutein + zeaxanthin | ~ | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both whole milk and mango contain significant amounts of alpha linoleic acid (ALA).
| Whole Milk | Mango | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.051 G |
| Total | 0.075 G | 0.051 G |
omega 6s
Comparing omega-6 fatty acids, whole milk has more linoleic acid than mango per 100 grams.
| Whole Milk | Mango | |
|---|---|---|
| linoleic acid | 0.12 G | 0.019 G |
| Total | 0.12 G | 0.019 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Mango (Mangos, raw) .
Whole Milk g
()
|
Daily Values (%) |
Mango 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 whole milk contain more calories in 100 grams?Mango and whole milk contain similar amounts of calories - mango has 60 calories in 100g and whole milk has 61 calories.
Does mango or whole milk have more carbohydrates?
By weight, whole milk has 70% fewer carbohydrates than mango - mango has 15g of carbs for 100g and whole milk has 4.8g of carbohydrates. the carbs in mango are made of 90% sugar and 10% dietary fiber, whereas the carbs in whole milk comprise of 100% sugar.
Does mango or whole milk contain more calcium?
Whole milk is a rich source of calcium and it has 930% more calcium than mango - mango has 11mg of calcium in 100 grams and whole milk has 113mg of calcium.