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  6. Mango vs. Cockles

Mango vs. Cockles — In-Depth Nutrition Comparison

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The main differences between Mango and Cockles

  • Cockles are richer than Mango in Iron, Vitamin B3, and Vitamin B2.
  • Daily need coverage for Iron from Cockles is 201% higher.

Food types used in this article are Mangos, raw and Cockles, raw (Alaska Native).

Infographic

Mango vs Cockles 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
7
:
3
Cockles
Cockles
Contains more Calcium +172.7%
Contains more Iron +10025%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Cockles
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 608% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +172.7%
Contains more Iron +10025%

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
10
:
2
Cockles
Cockles
Contains more Vitamin B1 +180%
Contains more Vitamin B2 +426.3%
Contains more Vitamin B3 +378.3%
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%
Cockles
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 3% 47% 60% 0% 0% 0% 0% 0%
Contains more Vitamin B1 +180%
Contains more Vitamin B2 +426.3%
Contains more Vitamin B3 +378.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
2
:
3
Cockles
Cockles
Contains more Carbs +218.7%
Contains more Protein +1546.3%
Contains more Fats +84.2%
Contains more Other +538.9%
Equal in Water - 78.8
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Cockles
14% 5% 79% 2%
Protein: 13.5 g
Fats: 0.7 g
Carbs: 4.7 g
Water: 78.8 g
Other: 2.3 g
Contains more Carbs +218.7%
Contains more Protein +1546.3%
Contains more Fats +84.2%
Contains more Other +538.9%
Equal in Water - 78.8

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mango Cockles
Rich in minerals ok
Rich in vitamins ok
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

All nutrients comparison - raw data values

Nutrient Mango Cockles Opinion
Net carbs 13.38g 4.7g Mango
Protein 0.82g 13.5g Cockles
Fats 0.38g 0.7g Cockles
Carbs 14.98g 4.7g Mango
Calories 60kcal 79kcal Cockles
Fructose 4.68g Mango
Sugar 13.66g Cockles
Fiber 1.6g Mango
Calcium 11mg 30mg Cockles
Iron 0.16mg 16.2mg Cockles
Magnesium 10mg Mango
Phosphorus 14mg Mango
Potassium 168mg Mango
Sodium 1mg Cockles
Zinc 0.09mg Mango
Copper 0.111mg Mango
Manganese 0.063mg Mango
Selenium 0.6µg Mango
Vitamin A 1082IU Mango
Vitamin A RAE 54µg Mango
Vitamin E 0.9mg Mango
Vitamin C 36.4mg Mango
Vitamin B1 0.028mg 0.01mg Mango
Vitamin B2 0.038mg 0.2mg Cockles
Vitamin B3 0.669mg 3.2mg Cockles
Vitamin B5 0.197mg Mango
Vitamin B6 0.119mg Mango
Folate 43µg Mango
Vitamin K 4.2µg Mango
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 Cockles
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 Cockles
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
9%
Cockles
Minerals Daily Need Coverage Score
9%
Mango
62%
Cockles

Comparison summary

Which food is richer in minerals?
Mango
Mango is relatively richer in minerals
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food is lower in Sugar?
Cockles
Cockles is lower in Sugar (difference - 13.66g)
Which food contains less Sodium?
Cockles
Cockles contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Cockles
Cockles is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cockles
Cockles is lower in Saturated Fat (difference - 0.092g)
Which food is lower in glycemic index?
Cockles
Cockles is lower in glycemic index (difference - 51)
Which food is cheaper?
Cockles
Cockles is cheaper (difference - $0.3)

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. Cockles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169803/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.