Quick Summary
When to Choose Avocado
Choose Avocado for more fiber (6.7g vs 1.6g), more potassium (485mg vs 168mg), and more vitamin B6 (0.3mg vs 0.1mg) per 100g.
When to Choose Mango (Fresh)
Choose Mango (Fresh) for more vitamin C (36mg vs 10mg) per 100g. It is also lower in calories (60 vs 160 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Avocado | Mango (Fresh) | Winner |
|---|---|---|---|
| Calories | 160 | 60 | 🏆 Mango (Fresh) |
| Protein | 2g | 0g | 🏆 Avocado |
| Carbohydrates | 8.5g | 15g | |
| Fiber | 6.7g | 1.6g | 🏆 Avocado |
| Total Fat | 14.7g | 0g |
Key Vitamins & Minerals
Folate (Vitamin B9)
🏆 Avocado has 88% more
Potassium
🏆 Avocado has 2.9x more
Vitamin B6
🏆 Avocado has 2.1x more
Vitamin C
🏆 Mango (Fresh) has 3.6x more
Health Benefits Comparison
Avocado Benefits
- Supports heart health by improving cholesterol levels
- Promotes healthy weight management through satiety
- Enhances nutrient absorption from other foods
- Provides antioxidants for eye health
- Supports healthy digestion with fiber
Mango (Fresh) Benefits
- Very high vitamin C (67% DV) for immunity
- Excellent vitamin A source (25% DV) for eyes and skin
- Contains unique mangiferin antioxidant
- Good fiber source (3g per cup)
- Provides folate and vitamin B6
Practical Considerations
💰 Cost
Avocado: Moderate
Mango (Fresh): Moderate
🕒 Preparation
Avocado: Easy
Mango (Fresh): Easy
📦 Storage
Avocado: Refrigerate
Mango (Fresh): Refrigerate
🍽️ Versatility
Avocado: Very versatile
Mango (Fresh): Very versatile
The Bottom Line
Both Avocado and Mango (Fresh) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Avocado if: Choose Avocado for more fiber (6.7g vs 1.6g), more potassium (485mg vs 168mg), and more vitamin B6 (0.3mg vs 0.1mg) per 100g.
Choose Mango (Fresh) if: Choose Mango (Fresh) for more vitamin C (36mg vs 10mg) per 100g. It is also lower in calories (60 vs 160 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Avocado and Mango (Fresh) in Nutrivio
Compare how Avocado and Mango (Fresh) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
