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Dried fruit vs Mango - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Mango
Mango contains less Sugars (difference - 39.78g)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 9mg)
Which food is cheaper?
Mango
Mango is cheaper (difference - $1.7)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.075g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Dried fruit
Dried fruit 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.
Dried fruit Mango
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index 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
Dried fruit 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
32
Dried fruit
27
Mango
Mineral Summary Score
33
Dried fruit
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
:
1
Mango
Contains more Iron +1562.5%
Contains more Calcium +400%
Contains more Potassium +591.7%
Contains more Magnesium +220%
Contains more Copper +209%
Contains more Zinc +333.3%
Contains more Phosphorus +407.1%
Contains less Sodium -90%
Contains more Iron +1562.5%
Contains more Calcium +400%
Contains more Potassium +591.7%
Contains more Magnesium +220%
Contains more Copper +209%
Contains more Zinc +333.3%
Contains more Phosphorus +407.1%
Contains less Sodium -90%

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 A +233.1%
Contains more Vitamin E +381.1%
Contains more Vitamin B2 +94.7%
Contains more Vitamin B3 +287%
Contains more Vitamin B5 +161.9%
Contains more Vitamin B6 +20.2%
Contains more Vitamin C +3540%
Contains more Vitamin B1 +86.7%
Contains more Vitamin K +35.5%
Contains more Vitamin A +233.1%
Contains more Vitamin E +381.1%
Contains more Vitamin B2 +94.7%
Contains more Vitamin B3 +287%
Contains more Vitamin B5 +161.9%
Contains more Vitamin B6 +20.2%
Contains more Vitamin C +3540%
Contains more Vitamin B1 +86.7%
Contains more Vitamin K +35.5%

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
20%
Dried fruit
5%
Mango
Carbohydrates
63%
Dried fruit
15%
Mango
Fats
2%
Dried fruit
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 Dried fruit Mango Opinion
Calories 241 60 Dried fruit
Protein 3.39 0.82 Dried fruit
Fats 0.51 0.38 Dried fruit
Vitamin C 1 36.4 Mango
Carbs 62.64 14.98 Dried fruit
Cholesterol 0 0
Vitamin D 0 0
Iron 2.66 0.16 Dried fruit
Calcium 55 11 Dried fruit
Potassium 1162 168 Dried fruit
Magnesium 32 10 Dried fruit
Sugars 53.44 13.66 Dried fruit
Fiber 7.3 1.6 Dried fruit
Copper 0.343 0.111 Dried fruit
Zinc 0.39 0.09 Dried fruit
Starch 0.35 Dried fruit
Phosphorus 71 14 Dried fruit
Sodium 10 1 Mango
Vitamin A 3604 1082 Dried fruit
Vitamin E 4.33 0.9 Dried fruit
Vitamin D 0 0
Vitamin B1 0.015 0.028 Mango
Vitamin B2 0.074 0.038 Dried fruit
Vitamin B3 2.589 0.669 Dried fruit
Vitamin B5 0.516 0.197 Dried fruit
Vitamin B6 0.143 0.119 Dried fruit
Vitamin B12 0 0
Vitamin K 3.1 4.2 Mango
Folic acid (B9) 0 0
Trans Fat 0 Dried fruit
Saturated Fat 0.017 0.092 Dried fruit
Monounsaturated Fat 0.074 0.14 Mango
Polyunsaturated fat 0.074 0.071 Dried fruit
Tryptophan 0.016 0.013 Dried fruit
Threonine 0.073 0.031 Dried fruit
Isoleucine 0.063 0.029 Dried fruit
Leucine 0.105 0.05 Dried fruit
Lysine 0.083 0.066 Dried fruit
Methionine 0.015 0.008 Dried fruit
Phenylalanine 0.062 0.027 Dried fruit
Valine 0.078 0.042 Dried fruit
Histidine 0.047 0.019 Dried fruit
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.