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Mango vs Orange - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Orange
Orange contains less Sugars (difference - 4.31g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.077g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 13)
Which food is cheaper?
Mango
Mango is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
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.
Mango Orange
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Mango Orange
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
27
Mango
27
Orange
Mineral Summary Score
6
Mango
6
Orange

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
Mango
3
:
3
Orange
Contains more Iron +60%
Contains more Copper +146.7%
Contains more Zinc +28.6%
Contains more Calcium +263.6%
Contains less Sodium -100%
Equal in Potassium - 181
Equal in Magnesium - 10
Equal in Phosphorus - 14
Contains more Iron +60%
Contains more Copper +146.7%
Contains more Zinc +28.6%
Contains more Calcium +263.6%
Contains less Sodium -100%
Equal in Potassium - 181
Equal in Magnesium - 10
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Mango
5
:
4
Orange
Contains more Vitamin A +380.9%
Contains more Vitamin E +400%
Contains more Vitamin B3 +137.2%
Contains more Vitamin B6 +98.3%
Contains more Vitamin K +∞%
Contains more Vitamin C +46.2%
Contains more Vitamin B1 +210.7%
Contains more Vitamin B5 +26.9%
Equal in Vitamin B2 - 0.04
Contains more Vitamin A +380.9%
Contains more Vitamin E +400%
Contains more Vitamin B3 +137.2%
Contains more Vitamin B6 +98.3%
Contains more Vitamin K +∞%
Contains more Vitamin C +46.2%
Contains more Vitamin B1 +210.7%
Contains more Vitamin B5 +26.9%
Equal in Vitamin B2 - 0.04

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
5%
Mango
6%
Orange
Carbohydrates
15%
Mango
12%
Orange
Fats
2%
Mango
1%
Orange

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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 Mango Orange Opinion
Calories 60 47 Mango
Protein 0.82 0.94 Orange
Fats 0.38 0.12 Mango
Vitamin C 36.4 53.2 Orange
Carbs 14.98 11.75 Mango
Cholesterol 0 0
Vitamin D 0 0
Iron 0.16 0.1 Mango
Calcium 11 40 Orange
Potassium 168 181 Orange
Magnesium 10 10
Sugars 13.66 9.35 Mango
Fiber 1.6 2.4 Orange
Copper 0.111 0.045 Mango
Zinc 0.09 0.07 Mango
Starch
Phosphorus 14 14
Sodium 1 0 Orange
Vitamin A 1082 225 Mango
Vitamin E 0.9 0.18 Mango
Vitamin D 0 0
Vitamin B1 0.028 0.087 Orange
Vitamin B2 0.038 0.04 Orange
Vitamin B3 0.669 0.282 Mango
Vitamin B5 0.197 0.25 Orange
Vitamin B6 0.119 0.06 Mango
Vitamin B12 0 0
Vitamin K 4.2 0 Mango
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.092 0.015 Orange
Monounsaturated Fat 0.14 0.023 Mango
Polyunsaturated fat 0.071 0.025 Mango
Tryptophan 0.013 0.009 Mango
Threonine 0.031 0.015 Mango
Isoleucine 0.029 0.025 Mango
Leucine 0.05 0.023 Mango
Lysine 0.066 0.047 Mango
Methionine 0.008 0.02 Orange
Phenylalanine 0.027 0.031 Orange
Valine 0.042 0.04 Mango
Histidine 0.019 0.018 Mango
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.