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Cooking plantain vs Mango - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Mango
Mango contains less Sugars (difference - 1.34g)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 0.051g)
Which food is lower in glycemic index?
Cooking plantain
Cooking plantain is lower in glycemic index (difference - 17)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $0.3)
Which food is richer in minerals?
Cooking plantain
Cooking plantain is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. 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.
Cooking plantain Mango
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cooking plantain 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
21
Cooking plantain
27
Mango
Mineral Summary Score
13
Cooking plantain
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
:
3
Mango
Contains more Iron +275%
Contains more Potassium +197%
Contains more Magnesium +270%
Contains more Zinc +55.6%
Contains more Phosphorus +142.9%
Contains more Calcium +266.7%
Contains more Copper +37%
Contains less Sodium -75%
Contains more Iron +275%
Contains more Potassium +197%
Contains more Magnesium +270%
Contains more Zinc +55.6%
Contains more Phosphorus +142.9%
Contains more Calcium +266.7%
Contains more Copper +37%
Contains less Sodium -75%

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
:
3
Mango
Contains more Vitamin B1 +85.7%
Contains more Vitamin B2 +42.1%
Contains more Vitamin B5 +32%
Contains more Vitamin B6 +151.3%
Contains more Vitamin C +97.8%
Contains more Vitamin E +542.9%
Contains more Vitamin K +500%
Equal in Vitamin A - 1082
Equal in Vitamin B3 - 0.669
Contains more Vitamin B1 +85.7%
Contains more Vitamin B2 +42.1%
Contains more Vitamin B5 +32%
Contains more Vitamin B6 +151.3%
Contains more Vitamin C +97.8%
Contains more Vitamin E +542.9%
Contains more Vitamin K +500%
Equal in Vitamin A - 1082
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
8%
Cooking plantain
5%
Mango
Carbohydrates
32%
Cooking plantain
15%
Mango
Fats
2%
Cooking plantain
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 Cooking plantain Mango Opinion
Calories 122 60 Cooking plantain
Protein 1.3 0.82 Cooking plantain
Fats 0.37 0.38 Mango
Vitamin C 18.4 36.4 Mango
Carbs 31.89 14.98 Cooking plantain
Cholesterol 0 0
Vitamin D 0 0
Iron 0.6 0.16 Cooking plantain
Calcium 3 11 Mango
Potassium 499 168 Cooking plantain
Magnesium 37 10 Cooking plantain
Sugars 15 13.66 Cooking plantain
Fiber 2.3 1.6 Cooking plantain
Copper 0.081 0.111 Mango
Zinc 0.14 0.09 Cooking plantain
Starch
Phosphorus 34 14 Cooking plantain
Sodium 4 1 Mango
Vitamin A 1127 1082 Cooking plantain
Vitamin E 0.14 0.9 Mango
Vitamin D 0 0
Vitamin B1 0.052 0.028 Cooking plantain
Vitamin B2 0.054 0.038 Cooking plantain
Vitamin B3 0.686 0.669 Cooking plantain
Vitamin B5 0.26 0.197 Cooking plantain
Vitamin B6 0.299 0.119 Cooking plantain
Vitamin B12 0 0
Vitamin K 0.7 4.2 Mango
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.143 0.092 Mango
Monounsaturated Fat 0.032 0.14 Mango
Polyunsaturated fat 0.069 0.071 Mango
Tryptophan 0.015 0.013 Cooking plantain
Threonine 0.034 0.031 Cooking plantain
Isoleucine 0.036 0.029 Cooking plantain
Leucine 0.059 0.05 Cooking plantain
Lysine 0.06 0.066 Mango
Methionine 0.017 0.008 Cooking plantain
Phenylalanine 0.044 0.027 Cooking plantain
Valine 0.046 0.042 Cooking plantain
Histidine 0.064 0.019 Cooking plantain
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.