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Common plum vs Mango - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Mango
Mango is cheaper (difference - $0.2)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food contains less Sugars?
Common plum
Common plum contains less Sugars (difference - 3.74g)
Which food contains less Sodium?
Common plum
Common plum contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Common plum
Common plum is lower in Saturated Fat (difference - 0.075g)
Which food is lower in glycemic index?
Common plum
Common plum is lower in glycemic index (difference - 16)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

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.
Common plum Mango
Lower in price ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Common plum 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
10
Common plum
27
Mango
Mineral Summary Score
5
Common plum
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
:
4
Mango
Contains more Zinc +11.1%
Contains more Phosphorus +14.3%
Contains less Sodium -100%
Contains more Calcium +83.3%
Contains more Magnesium +42.9%
Contains more Copper +94.7%
Equal in Iron - 0.16
Equal in Potassium - 168
Equal in Zinc - 0.09
Contains more Zinc +11.1%
Contains more Phosphorus +14.3%
Contains less Sodium -100%
Contains more Calcium +83.3%
Contains more Magnesium +42.9%
Contains more Copper +94.7%
Equal in Iron - 0.16
Equal in Potassium - 168
Equal in Zinc - 0.09

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
:
7
Mango
Contains more Vitamin K +52.4%
Contains more Vitamin C +283.2%
Contains more Vitamin A +213.6%
Contains more Vitamin E +246.2%
Contains more Vitamin B2 +46.2%
Contains more Vitamin B3 +60.4%
Contains more Vitamin B5 +45.9%
Contains more Vitamin B6 +310.3%
Equal in Vitamin B1 - 0.028
Contains more Vitamin K +52.4%
Contains more Vitamin C +283.2%
Contains more Vitamin A +213.6%
Contains more Vitamin E +246.2%
Contains more Vitamin B2 +46.2%
Contains more Vitamin B3 +60.4%
Contains more Vitamin B5 +45.9%
Contains more Vitamin B6 +310.3%
Equal in Vitamin B1 - 0.028

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
4%
Common plum
5%
Mango
Carbohydrates
11%
Common plum
15%
Mango
Fats
1%
Common plum
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 Common plum Mango Opinion
Calories 46 60 Mango
Protein 0.7 0.82 Mango
Fats 0.28 0.38 Mango
Vitamin C 9.5 36.4 Mango
Carbs 11.42 14.98 Mango
Cholesterol 0 0
Vitamin D 0 0
Iron 0.17 0.16 Common plum
Calcium 6 11 Mango
Potassium 157 168 Mango
Magnesium 7 10 Mango
Sugars 9.92 13.66 Mango
Fiber 1.4 1.6 Mango
Copper 0.057 0.111 Mango
Zinc 0.1 0.09 Common plum
Starch 0 Common plum
Phosphorus 16 14 Common plum
Sodium 0 1 Common plum
Vitamin A 345 1082 Mango
Vitamin E 0.26 0.9 Mango
Vitamin D 0 0
Vitamin B1 0.028 0.028
Vitamin B2 0.026 0.038 Mango
Vitamin B3 0.417 0.669 Mango
Vitamin B5 0.135 0.197 Mango
Vitamin B6 0.029 0.119 Mango
Vitamin B12 0 0
Vitamin K 6.4 4.2 Common plum
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.017 0.092 Common plum
Monounsaturated Fat 0.134 0.14 Mango
Polyunsaturated fat 0.044 0.071 Mango
Tryptophan 0.009 0.013 Mango
Threonine 0.01 0.031 Mango
Isoleucine 0.014 0.029 Mango
Leucine 0.015 0.05 Mango
Lysine 0.016 0.066 Mango
Methionine 0.008 0.008
Phenylalanine 0.014 0.027 Mango
Valine 0.016 0.042 Mango
Histidine 0.009 0.019 Mango
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.