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  6. Plantain vs. Mango

Plantain vs. Mango — In-Depth Nutrition Comparison

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The main differences between Plantain and Mango

  • Plantain is richer in Vitamin B6, Potassium, Iron, and Magnesium, yet Mango is richer in Vitamin C, and Vitamin E .
  • Daily need coverage for Vitamin C from Mango is 28% higher.
  • Plantain contains 4 times more Iron than Mango. Plantain contains 0.58mg of Iron, while Mango contains 0.16mg.

Food types used in this article are Plantains, cooked and Mangos, raw.

Infographic

Plantain vs Mango infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Plantain
Plantain
6
:
4
Mango
Mango
Contains more Iron +262.5%
Contains more Magnesium +220%
Contains more Phosphorus +100%
Contains more Potassium +176.8%
Contains more Zinc +44.4%
Contains more Selenium +133.3%
Contains more Calcium +450%
Contains less Sodium -80%
Contains more Copper +68.2%
Plantain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Contains more Iron +262.5%
Contains more Magnesium +220%
Contains more Phosphorus +100%
Contains more Potassium +176.8%
Contains more Zinc +44.4%
Contains more Selenium +133.3%
Contains more Calcium +450%
Contains less Sodium -80%
Contains more Copper +68.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Plantain
Plantain
5
:
5
Mango
Mango
Contains more Vitamin B1 +64.3%
Contains more Vitamin B2 +36.8%
Contains more Vitamin B3 +13%
Contains more Vitamin B5 +18.3%
Contains more Vitamin B6 +101.7%
Contains more Vitamin A +19%
Contains more Vitamin E +592.3%
Contains more Vitamin C +233.9%
Contains more Folate +65.4%
Contains more Vitamin K +500%
Plantain
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 55% 3% 0% 37% 12% 12% 15% 14% 56% 20% 0% 2%
Mango
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
Contains more Vitamin B1 +64.3%
Contains more Vitamin B2 +36.8%
Contains more Vitamin B3 +13%
Contains more Vitamin B5 +18.3%
Contains more Vitamin B6 +101.7%
Contains more Vitamin A +19%
Contains more Vitamin E +592.3%
Contains more Vitamin C +233.9%
Contains more Folate +65.4%
Contains more Vitamin K +500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plantain
Plantain
2
:
3
Mango
Mango
Contains more Carbs +107.9%
Contains more Other +61.1%
Contains more Fats +111.1%
Contains more Water +24%
Equal in Protein - 0.82
Plantain
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more Carbs +107.9%
Contains more Other +61.1%
Contains more Fats +111.1%
Contains more Water +24%
Equal in Protein - 0.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plantain
Plantain
1
:
2
Mango
Mango
Contains less Saturated Fat -25%
Contains more Monounsaturated Fat +833.3%
Contains more Polyunsaturated fat +115.2%
Plantain
59% 13% 28%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.033 g
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Contains less Saturated Fat -25%
Contains more Monounsaturated Fat +833.3%
Contains more Polyunsaturated fat +115.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Plantain Mango
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Plantain Mango Opinion
Net carbs 28.85g 13.38g Plantain
Protein 0.79g 0.82g Mango
Fats 0.18g 0.38g Mango
Carbs 31.15g 14.98g Plantain
Calories 116kcal 60kcal Plantain
Fructose 4.68g Mango
Sugar 14g 13.66g Mango
Fiber 2.3g 1.6g Plantain
Calcium 2mg 11mg Mango
Iron 0.58mg 0.16mg Plantain
Magnesium 32mg 10mg Plantain
Phosphorus 28mg 14mg Plantain
Potassium 465mg 168mg Plantain
Sodium 5mg 1mg Mango
Zinc 0.13mg 0.09mg Plantain
Copper 0.066mg 0.111mg Mango
Manganese 0.063mg Mango
Selenium 1.4µg 0.6µg Plantain
Vitamin A 909IU 1082IU Mango
Vitamin A RAE 45µg 54µg Mango
Vitamin E 0.13mg 0.9mg Mango
Vitamin C 10.9mg 36.4mg Mango
Vitamin B1 0.046mg 0.028mg Plantain
Vitamin B2 0.052mg 0.038mg Plantain
Vitamin B3 0.756mg 0.669mg Plantain
Vitamin B5 0.233mg 0.197mg Plantain
Vitamin B6 0.24mg 0.119mg Plantain
Folate 26µg 43µg Mango
Vitamin K 0.7µg 4.2µg Mango
Tryptophan 0.009mg 0.013mg Mango
Threonine 0.021mg 0.031mg Mango
Isoleucine 0.022mg 0.029mg Mango
Leucine 0.036mg 0.05mg Mango
Lysine 0.037mg 0.066mg Mango
Methionine 0.01mg 0.008mg Plantain
Phenylalanine 0.027mg 0.027mg
Valine 0.028mg 0.042mg Mango
Histidine 0.039mg 0.019mg Plantain
Saturated Fat 0.069g 0.092g Plantain
Monounsaturated Fat 0.015g 0.14g Mango
Polyunsaturated fat 0.033g 0.071g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain Mango
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Plantain
26%
Mango
Minerals Daily Need Coverage Score
13%
Plantain
9%
Mango

Comparison summary

Which food is lower in Saturated Fat?
Plantain
Plantain is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Plantain
Plantain is lower in glycemic index (difference - 14)
Which food is cheaper?
Plantain
Plantain is cheaper (difference - $0.3)
Which food is richer in minerals?
Plantain
Plantain is relatively richer in minerals
Which food is lower in Sugar?
Mango
Mango is lower in Sugar (difference - 0.34g)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 4mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/nutrients
  2. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.