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  6. Mango vs. Fruit salad

Mango vs. Fruit salad — In-Depth Nutrition Comparison

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How are Mango and Fruit salad different?

  • Mango has more Vitamin C, Folate, Vitamin B6, and Copper than Fruit salad.
  • Daily need coverage for Vitamin C from Mango is 37% higher.
  • Mango contains 14 times more Folate than Fruit salad. While Mango contains 43µg of Folate, Fruit salad contains only 3µg.

Mangos, raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids are the varieties used in this article.

Infographic

Mango vs Fruit salad 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
5
:
3
Fruit salad
Fruit salad
Contains more Magnesium +25%
Contains more Potassium +44.8%
Contains less Sodium -80%
Contains more Copper +122%
Contains more Iron +56.3%
Contains more Zinc +55.6%
Contains more Manganese +139.7%
Equal in Calcium - 11
Equal in Phosphorus - 14
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Fruit salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 6% 6% 11% 1% 4% 17% 20% 0%
Contains more Magnesium +25%
Contains more Potassium +44.8%
Contains less Sodium -80%
Contains more Copper +122%
Contains more Iron +56.3%
Contains more Zinc +55.6%
Contains more Manganese +139.7%
Equal in Calcium - 11
Equal in Phosphorus - 14

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
:
0
Fruit salad
Fruit salad
Contains more Vitamin A +80.3%
Contains more Vitamin C +1003%
Contains more Vitamin B1 +154.5%
Contains more Vitamin B2 +171.4%
Contains more Vitamin B3 +87.9%
Contains more Vitamin B5 +271.7%
Contains more Vitamin B6 +340.7%
Contains more Folate +1333.3%
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%
Fruit salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0%
Contains more Vitamin A +80.3%
Contains more Vitamin C +1003%
Contains more Vitamin B1 +154.5%
Contains more Vitamin B2 +171.4%
Contains more Vitamin B3 +87.9%
Contains more Vitamin B5 +271.7%
Contains more Vitamin B6 +340.7%
Contains more Folate +1333.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
4
:
1
Fruit salad
Fruit salad
Contains more Protein +60.8%
Contains more Fats +1166.7%
Contains more Carbs +14.8%
Contains more Other +38.5%
Equal in Water - 86.15
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Fruit salad
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more Protein +60.8%
Contains more Fats +1166.7%
Contains more Carbs +14.8%
Contains more Other +38.5%
Equal in Water - 86.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
Mango
2
:
1
Fruit salad
Fruit salad
Contains more Monounsaturated Fat +2700%
Contains more Polyunsaturated fat +545.5%
Contains less Saturated Fat -95.7%
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Fruit salad
20% 25% 55%
Saturated Fat: 0.004 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.011 g
Contains more Monounsaturated Fat +2700%
Contains more Polyunsaturated fat +545.5%
Contains less Saturated Fat -95.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mango Fruit salad Opinion
Net carbs 13.38g 12.05g Mango
Protein 0.82g 0.51g Mango
Fats 0.38g 0.03g Mango
Carbs 14.98g 13.05g Mango
Calories 60kcal 50kcal Mango
Fructose 4.68g Mango
Sugar 13.66g Fruit salad
Fiber 1.6g 1g Mango
Calcium 11mg 11mg
Iron 0.16mg 0.25mg Fruit salad
Magnesium 10mg 8mg Mango
Phosphorus 14mg 14mg
Potassium 168mg 116mg Mango
Sodium 1mg 5mg Mango
Zinc 0.09mg 0.14mg Fruit salad
Copper 0.111mg 0.05mg Mango
Manganese 0.063mg 0.151mg Fruit salad
Selenium 0.6µg Mango
Vitamin A 1082IU 600IU Mango
Vitamin A RAE 54µg 30µg Mango
Vitamin E 0.9mg Mango
Vitamin C 36.4mg 3.3mg Mango
Vitamin B1 0.028mg 0.011mg Mango
Vitamin B2 0.038mg 0.014mg Mango
Vitamin B3 0.669mg 0.356mg Mango
Vitamin B5 0.197mg 0.053mg Mango
Vitamin B6 0.119mg 0.027mg Mango
Folate 43µg 3µg 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 0.004g Fruit salad
Monounsaturated Fat 0.14g 0.005g Mango
Polyunsaturated fat 0.071g 0.011g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Fruit salad
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
6%
Fruit salad
Minerals Daily Need Coverage Score
9%
Mango
8%
Fruit salad

Comparison summary

Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 3)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 13.66g)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.088g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.