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  6. Mango vs. Chokecherries

Mango vs. Chokecherries — In-Depth Nutrition Comparison

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A recap on differences between Mango and Chokecherries

  • Mango is higher in Vitamin C, Folate, and Vitamin A RAE, yet Chokecherries are higher in Fiber, Vitamin K, Vitamin B6, and Manganese.
  • Chokecherries covers your daily Fiber needs 62% more than Mango.
  • Mango contains 52 times more Vitamin C than Chokecherries. While Mango contains 36.4mg of Vitamin C, Chokecherries contain only 0.7mg.

Food varieties used in this article are Mangos, raw and Chokecherries, raw, pitted (Shoshone Bannock).

Infographic

Mango vs Chokecherries 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.
Mango
Mango
2
:
8
Chokecherries
Chokecherries
Contains less Sodium -50%
Contains more Copper +63.2%
Contains more Calcium +263.6%
Contains more Iron +150%
Contains more Magnesium +110%
Contains more Phosphorus +221.4%
Contains more Potassium +83.9%
Contains more Zinc +111.1%
Contains more Manganese +204.8%
Contains more Selenium +183.3%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Chokecherries
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 15% 15% 20% 28% 1% 6% 23% 26% 10%
Contains less Sodium -50%
Contains more Copper +63.2%
Contains more Calcium +263.6%
Contains more Iron +150%
Contains more Magnesium +110%
Contains more Phosphorus +221.4%
Contains more Potassium +83.9%
Contains more Zinc +111.1%
Contains more Manganese +204.8%
Contains more Selenium +183.3%

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.
Mango
Mango
4
:
6
Chokecherries
Chokecherries
Contains more Vitamin A +2416.3%
Contains more Vitamin E +20%
Contains more Vitamin C +5100%
Contains more Folate +330%
Contains more Vitamin B2 +52.6%
Contains more Vitamin B5 +67.5%
Contains more Vitamin B6 +62.2%
Contains more Vitamin K +597.6%
Equal in Vitamin B1 - 0.029
Equal in Vitamin B3 - 0.672
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%
Chokecherries
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 15% 0% 3% 8% 14% 13% 20% 45% 8% 0% 74%
Contains more Vitamin A +2416.3%
Contains more Vitamin E +20%
Contains more Vitamin C +5100%
Contains more Folate +330%
Contains more Vitamin B2 +52.6%
Contains more Vitamin B5 +67.5%
Contains more Vitamin B6 +62.2%
Contains more Vitamin K +597.6%
Equal in Vitamin B1 - 0.029
Equal in Vitamin B3 - 0.672

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
1
:
4
Chokecherries
Chokecherries
Contains more Water +35.7%
Contains more Protein +252.4%
Contains more Fats +157.9%
Contains more Carbs +126.2%
Contains more Other +108.3%
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Chokecherries
3% 34% 62%
Protein: 2.89 g
Fats: 0.98 g
Carbs: 33.88 g
Water: 61.5 g
Other: 0.75 g
Contains more Water +35.7%
Contains more Protein +252.4%
Contains more Fats +157.9%
Contains more Carbs +126.2%
Contains more Other +108.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mango
Mango
1
:
3
Chokecherries
Chokecherries
Contains more Sucrose +∞%
Contains more Starch +∞%
Contains more Glucose +340.3%
Contains more Fructose +15%
Mango
51% 15% 34%
Starch: 0 g
Sucrose: 6.97 g
Glucose: 2.01 g
Fructose: 4.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Chokecherries
6% 59% 36%
Starch: 0.87 g
Sucrose: 0 g
Glucose: 8.85 g
Fructose: 5.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Starch +∞%
Contains more Glucose +340.3%
Contains more Fructose +15%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mango Chokecherries Opinion
Net carbs 13.38g 16.88g Chokecherries
Protein 0.82g 2.89g Chokecherries
Fats 0.38g 0.98g Chokecherries
Carbs 14.98g 33.88g Chokecherries
Calories 60kcal 156kcal Chokecherries
Starch 0.87g Chokecherries
Fructose 4.68g 5.38g Chokecherries
Sugar 13.66g 14.22g Mango
Fiber 1.6g 17g Chokecherries
Calcium 11mg 40mg Chokecherries
Iron 0.16mg 0.4mg Chokecherries
Magnesium 10mg 21mg Chokecherries
Phosphorus 14mg 45mg Chokecherries
Potassium 168mg 309mg Chokecherries
Sodium 1mg 2mg Mango
Zinc 0.09mg 0.19mg Chokecherries
Copper 0.111mg 0.068mg Mango
Manganese 0.063mg 0.192mg Chokecherries
Selenium 0.6µg 1.7µg Chokecherries
Vitamin A 1082IU 43IU Mango
Vitamin A RAE 54µg 2µg Mango
Vitamin E 0.9mg 0.75mg Mango
Vitamin C 36.4mg 0.7mg Mango
Vitamin B1 0.028mg 0.029mg Chokecherries
Vitamin B2 0.038mg 0.058mg Chokecherries
Vitamin B3 0.669mg 0.672mg Chokecherries
Vitamin B5 0.197mg 0.33mg Chokecherries
Vitamin B6 0.119mg 0.193mg Chokecherries
Folate 43µg 10µg Mango
Vitamin K 4.2µg 29.3µg Chokecherries
Tryptophan 0.013mg Mango
Threonine 0.031mg Mango
Isoleucine 0.029mg Mango
Leucine 0.05mg Mango
Lysine 0.066mg Mango
Methionine 0.008mg Mango
Phenylalanine 0.027mg Mango
Valine 0.042mg Mango
Histidine 0.019mg Mango
Saturated Fat 0.092g Chokecherries
Monounsaturated Fat 0.14g Mango
Polyunsaturated fat 0.071g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Chokecherries
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
26%
Mango
17%
Chokecherries
Minerals Daily Need Coverage Score
9%
Mango
15%
Chokecherries

Comparison summary

Which food is lower in Sugar?
Mango
Mango is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Chokecherries
Chokecherries is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Chokecherries
Chokecherries is lower in Saturated Fat (difference - 0.092g)
Which food is lower in glycemic index?
Chokecherries
Chokecherries is lower in glycemic index (difference - 51)
Which food is cheaper?
Chokecherries
Chokecherries is cheaper (difference - $0.3)
Which food is richer in minerals?
Chokecherries
Chokecherries is relatively richer in minerals
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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrients
  2. Chokecherries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168058/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.