Avocados (Raw)vsMangos (Raw)
Avocados (Raw) has 160 calories and 2.0g protein per 100g. Mangos (Raw) has 60 calories and 0.82g protein per 100g Avocados (Raw) has more protein, Mangos (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Avocados (Raw) vs Mangos (Raw)
Go with Mangos (Raw) at just 60 kcal per 100g — 63% fewer calories.
Avocados (Raw) will keep you satisfied longer with 6.7g fiber, 14.7g fat — fat and protein slow digestion while fiber adds bulk.
Avocados (Raw) is the heart-friendlier option with more fiber, more potassium.
Avocados (Raw) provides 485mg of potassium per 100g — important for muscle function and hydration.
Mangos (Raw) delivers 36.4mg of vitamin C per 100g — great for immune function and skin health.
Avocados (Raw) has only 8.5g carbs per 100g — the clear choice for low-carb diets.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Avocados All Commercial Varieties | Mangos | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 160kcal8% | 60kcal3% | +100kcal |
| Protein | 2.0g4% | 0.82g2% | +1.2g |
| Total Fat | 15g19% | 0.38g0% | +14g |
| Saturated Fat | 2.1g11% | <0.1g0% | +2.0g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 8.5g3% | 15g5% | <0.1g |
| Dietary Fiber | 6.7g24% | 1.6g6% | +5.1g |
| Sugars | 0.66g | 14g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 7.0mcg1% | 54mcg6% | <0.1mcg |
| Vitamin C | 10mg11% | 36mg40% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 2.1mg14% | 0.90mg6% | +1.2mg |
| Vitamin K | 21mcg18% | 4.2mcg4% | +17mcg |
| Vitamin B6 | 0.26mg15% | 0.12mg7% | +0.14mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 81mcg20% | 43mcg11% | +38mcg |
| Thiamin (B1) | <0.1mg6% | <0.1mg2% | +<0.1mg |
| Riboflavin (B2) | 0.13mg10% | <0.1mg3% | +<0.1mg |
| Niacin (B3) | 1.7mg11% | 0.67mg4% | +1.1mg |
| 🔶Minerals | |||
| Sodium | 7.0mg0% | 1.0mg0% | +6.0mg |
| Calcium | 12mg1% | 11mg1% | +1.0mg |
| Iron | 0.55mg3% | 0.16mg1% | +0.39mg |
| Potassium | 485mg10% | 168mg4% | +317mg |
| Phosphorus | 52mg4% | 14mg1% | +38mg |
| Magnesium | 29mg7% | 10mg2% | +19mg |
| Zinc | 0.64mg6% | <0.1mg1% | +0.55mg |
| Copper | 0.19mg21% | 0.11mg12% | +<0.1mg |
| Manganese | 0.14mg6% | <0.1mg3% | +<0.1mg |
| Selenium | 0.40mcg1% | 0.60mcg1% | <0.1mcg |
🔬Nutritional Analysis
Calories: Mangos (Raw) is significantly lower in calories at just 60 kcal per 100g compared to 160 kcal for Avocados (Raw) — that's 167% fewer calories, making Mangos (Raw) the better choice for calorie-conscious diets.
Protein: Avocados (Raw) has more protein per 100g (2g vs 0.82g), but Mangos (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Mangos (Raw) is the leaner option with 0.38g of total fat per 100g compared to 14.7g. Mangos (Raw) has less saturated fat (0.092g vs 2.13g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Mangos (Raw): 54mcg vs 7mcg), Vitamin K (Avocados (Raw): 21mcg vs 4.2mcg), Vitamin C (Mangos (Raw): 36.4mg vs 10mg).
Key Minerals: Notable mineral differences include Sodium (Avocados (Raw): 7mg vs 1mg), Zinc (Avocados (Raw): 0.64mg vs 0.09mg), Phosphorus (Avocados (Raw): 52mg vs 14mg).
Diet Suitability: Mangos (Raw) fits a low-fat diet. Both fit a low-sodium diet. Avocados (Raw) fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Avocados (Raw) or Mangos (Raw)?
- Avocados (Raw) has more protein with 2g per 100g compared to 0.82g for Mangos (Raw).
- Which is lower in calories, Avocados (Raw) or Mangos (Raw)?
- Mangos (Raw) is lower in calories with 60 kcal per 100g versus 160 kcal.
- Is Avocados (Raw) or Mangos (Raw) healthier?
- It depends on your goals. Avocados (Raw) has 160 calories and 2g protein per 100g, while Mangos (Raw) has 60 calories and 0.82g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Avocados (Raw) or Mangos (Raw)?
- Mangos (Raw) is leaner with 0.38g of fat per 100g compared to 14.7g.
- Which has more fiber, Avocados (Raw) or Mangos (Raw)?
- Avocados (Raw) has more fiber with 6.7g per 100g compared to 1.6g.