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Banana vs Mango - Health impact and Nutrition Comparison

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Banana
vs
Mango

Introduction

We can’t imagine our daily life without tropical fruits and mango is leading the list. It is one of the most delicious, flavored and healthful fruits that we have ever met. This nutritionally rich fruit has very unique flavor and taste, added its health promoting features. This super fruit has many sizes and shapes and it depends on the cultivar types. In general, it has juicy flesh, orange-yellow peel with a lot of fibrils. Any of these fruits having high-quality shouldn’t have any fiber composition and tartness. Its seed should be either single or poly-embryonic. Prepackaged in yellow jackets bananas are amazingly sweet and have creamy and firm flesh. They are available for harvest all year long. Its plant height varies from 10 to 26 feet and is from Musaceae family. Each cluster of this fruit contains approximately 50-150 fruits divided in bunches often called “hands”. It is supposed that this fruit has originated in Malaysia for almost 4 thousand years ago. Afterwards, they spread throughout the Philippines and India and were recorded by Alexander the Great’s army. At first sight, bananas seem flexible, but in reality they are very fragile and require good care. Unripe fruits of this plant should be left in room temperature to ripen, as overheating and cold stop the ripening process.

Nutritional Content Comparison

Mango fruit is a good source of vitamins and contains slightly more vitamins than banana. This fruit contains 4 and 17 times more Vitamin C and A compared to the second fruit, whereas the latter is two times higher in Vitamin B2 and B5. This fruit is a good source of potassium, whereas mango contains two times less of it. This element is vital for cell and body fluids that are required for heart rate and blood pressure. From the standpoint of carbohydrates and proteins banana is significantly richer. The yellow-dressed fruit is also higher in calories and each 100gr contains almost 90 calories in contrast to 60 calories of the other fruit. This fruit is also richer in minerals for more than two times. On the other hand, the other fruit is richer in vitamins and it is a good source of Vitamin B6 and its amount is radically higher than in banana (app. 3 times). The latter also contains sugars like fructose and sucrose that are useful for revitalizing the body and replenishing energy. That is why it is widely consumed by athletes as a source of good energy. It is also irreplaceable for under-nourished children in the plan of treatment.

Health Impact

According to a recent research study, mango is able to protect from breast and colon cancer, leukemia and prostate cancer due to the considerable amount of polyphenolic antioxidant compounds. For maintaining healthy mucosa and skin you had better consume more mangos as they contain a lot of Vitamin A which is responsible for the proper action of your body. It is believed that consumption of fruits high in carotenes will protect from oral cavity and lung cancers, and this fruit is one of them. Infectious elements will stay away if you use more fruits and vegetables high in Vitamin C and mango is a huge source of it. Banana is a great source of Vitamin B6 and its 100gr provides almost 28% of daily required amount of the vitamin. In general, pyridoxine is an important B-complex vitamin that is essential for the treatment of anemia and neuritis. You will get a considerable amount of minerals like copper, magnesium and manganese by eating this fruit during the day. Magnesium is perfect for bone strength and plays a great role for the protection of cardio-vascular system.

SUMMARY

Thus, concluding, it stays to add that mango and banana are important for the proper function of our body. Nevertheless, banana is radically higher in minerals and wins mango with a score of 5/2. From the other hand, mango contains more vitamins putting it higher in the useful fruits. Taking into account the studies carried out it should be mentioned that mango is more useful from the viewpoint of protection against many cancer types.

Comparison summary

Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 0.02g)
Which food is cheaper?
Banana
Banana is cheaper (difference - $0.1)
Which food is richer in minerals?
Banana
Banana is relatively richer in minerals
Which food contains less Sugars?
Banana
Banana contains less Sugars (difference - 1.43g)
Which food is lower in glycemic index?
Banana
Banana is lower in glycemic index (difference - 3)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Banana Mango
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugars ok
Lower in glycemic index ok
Rich in vitamins Equal
Lower in Sodium Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Banana Mango
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
12
Banana
27
Mango
Mineral Summary Score
10
Banana
6
Mango

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Banana
5
:
2
Mango
Contains more Iron +62.5%
Contains more Potassium +113.1%
Contains more Magnesium +170%
Contains more Zinc +66.7%
Contains more Phosphorus +57.1%
Contains more Calcium +120%
Contains more Copper +42.3%
Equal in Sodium - 1
Contains more Iron +62.5%
Contains more Potassium +113.1%
Contains more Magnesium +170%
Contains more Zinc +66.7%
Contains more Phosphorus +57.1%
Contains more Calcium +120%
Contains more Copper +42.3%
Equal in Sodium - 1

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Banana
4
:
5
Mango
Contains more Vitamin B1 +10.7%
Contains more Vitamin B2 +92.1%
Contains more Vitamin B5 +69.5%
Contains more Vitamin B6 +208.4%
Contains more Vitamin C +318.4%
Contains more Vitamin A +1590.6%
Contains more Vitamin E +800%
Contains more Vitamin K +740%
Equal in Vitamin B1 - 0.028
Equal in Vitamin B3 - 0.669
Contains more Vitamin B1 +10.7%
Contains more Vitamin B2 +92.1%
Contains more Vitamin B5 +69.5%
Contains more Vitamin B6 +208.4%
Contains more Vitamin C +318.4%
Contains more Vitamin A +1590.6%
Contains more Vitamin E +800%
Contains more Vitamin K +740%
Equal in Vitamin B1 - 0.028
Equal in Vitamin B3 - 0.669

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
7%
Banana
5%
Mango
Carbohydrates
23%
Banana
15%
Mango
Fats
2%
Banana
2%
Mango

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Banana Mango Opinion
Calories 89 60 Banana
Protein 1.09 0.82 Banana
Fats 0.33 0.38 Mango
Vitamin C 8.7 36.4 Mango
Carbs 22.84 14.98 Banana
Cholesterol 0 0
Vitamin D 0 0
Iron 0.26 0.16 Banana
Calcium 5 11 Mango
Potassium 358 168 Banana
Magnesium 27 10 Banana
Sugars 12.23 13.66 Mango
Fiber 2.6 1.6 Banana
Copper 0.078 0.111 Mango
Zinc 0.15 0.09 Banana
Starch 5.38 Banana
Phosphorus 22 14 Banana
Sodium 1 1
Vitamin A 64 1082 Mango
Vitamin E 0.1 0.9 Mango
Vitamin D 0 0
Vitamin B1 0.031 0.028 Banana
Vitamin B2 0.073 0.038 Banana
Vitamin B3 0.665 0.669 Mango
Vitamin B5 0.334 0.197 Banana
Vitamin B6 0.367 0.119 Banana
Vitamin B12 0 0
Vitamin K 0.5 4.2 Mango
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.112 0.092 Mango
Monounsaturated Fat 0.032 0.14 Mango
Polyunsaturated fat 0.073 0.071 Banana
Tryptophan 0.009 0.013 Mango
Threonine 0.028 0.031 Mango
Isoleucine 0.028 0.029 Mango
Leucine 0.068 0.05 Banana
Lysine 0.05 0.066 Mango
Methionine 0.008 0.008
Phenylalanine 0.049 0.027 Banana
Valine 0.047 0.042 Banana
Histidine 0.077 0.019 Banana
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.