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.
Detailed nutritional comparison of whole milk 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.


Image of Whole Milk src
Image of Mango src

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 21:31:48 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Milk Mango
Protein 21% 5%
Carbohydrates 31% 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 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 Whole Milk or Mango .

Note: The specific food items compared are: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Mango (Mangos, raw) .

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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.