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  6. Prunes vs. Mango

Prunes vs. Mango — In-Depth Nutrition Comparison

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What are the differences between Prunes and Mango?

  • Prunes is higher in Vitamin K, Fiber, Copper, Potassium, Vitamin B2, Manganese, Iron, and Phosphorus, yet Mango is higher in Vitamin C, and Folate.
  • Prunes's daily need coverage for Vitamin K is 46% more.
  • Prunes has 6 times more Iron than Mango. While Prunes has 0.93mg of Iron, Mango has only 0.16mg.

We used Plums, dried (prunes), uncooked and Mangos, raw types in this article.

Infographic

Prunes vs Mango 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.
Prunes
Prunes
8
:
2
Mango
Mango
Contains more Calcium +290.9%
Contains more Iron +481.3%
Contains more Magnesium +310%
Contains more Phosphorus +392.9%
Contains more Potassium +335.7%
Contains more Zinc +388.9%
Contains more Copper +153.2%
Contains more Manganese +374.6%
Contains less Sodium -50%
Contains more Selenium +100%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Contains more Calcium +290.9%
Contains more Iron +481.3%
Contains more Magnesium +310%
Contains more Phosphorus +392.9%
Contains more Potassium +335.7%
Contains more Zinc +388.9%
Contains more Copper +153.2%
Contains more Manganese +374.6%
Contains less Sodium -50%
Contains more Selenium +100%

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.
Prunes
Prunes
6
:
4
Mango
Mango
Contains more Vitamin B1 +82.1%
Contains more Vitamin B2 +389.5%
Contains more Vitamin B3 +181.3%
Contains more Vitamin B5 +114.2%
Contains more Vitamin B6 +72.3%
Contains more Vitamin K +1316.7%
Contains more Vitamin A +38.5%
Contains more Vitamin E +109.3%
Contains more Vitamin C +5966.7%
Contains more Folate +975%
Prunes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
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%
Contains more Vitamin B1 +82.1%
Contains more Vitamin B2 +389.5%
Contains more Vitamin B3 +181.3%
Contains more Vitamin B5 +114.2%
Contains more Vitamin B6 +72.3%
Contains more Vitamin K +1316.7%
Contains more Vitamin A +38.5%
Contains more Vitamin E +109.3%
Contains more Vitamin C +5966.7%
Contains more Folate +975%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
3
:
1
Mango
Mango
Contains more Protein +165.9%
Contains more Carbs +326.4%
Contains more Other +633.3%
Contains more Water +169.9%
Equal in Fats - 0.38
Prunes
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more Protein +165.9%
Contains more Carbs +326.4%
Contains more Other +633.3%
Contains more Water +169.9%
Equal in Fats - 0.38

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
1
:
2
Mango
Mango
Contains more Monounsaturated Fat +164.2%
Contains more Polyunsaturated fat +14.5%
Equal in Saturated Fat - 0.092
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Contains more Monounsaturated Fat +164.2%
Contains more Polyunsaturated fat +14.5%
Equal in Saturated Fat - 0.092

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
Prunes
4
:
1
Mango
Mango
Contains more Starch +∞%
Contains more Glucose +1166.7%
Contains more Fructose +166%
Contains more Maltose +∞%
Contains more Sucrose +4546.7%
Prunes
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
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
Contains more Starch +∞%
Contains more Glucose +1166.7%
Contains more Fructose +166%
Contains more Maltose +∞%
Contains more Sucrose +4546.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Mango Opinion
Net carbs 56.78g 13.38g Prunes
Protein 2.18g 0.82g Prunes
Fats 0.38g 0.38g
Carbs 63.88g 14.98g Prunes
Calories 240kcal 60kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g 4.68g Prunes
Sugar 38.13g 13.66g Mango
Fiber 7.1g 1.6g Prunes
Calcium 43mg 11mg Prunes
Iron 0.93mg 0.16mg Prunes
Magnesium 41mg 10mg Prunes
Phosphorus 69mg 14mg Prunes
Potassium 732mg 168mg Prunes
Sodium 2mg 1mg Mango
Zinc 0.44mg 0.09mg Prunes
Copper 0.281mg 0.111mg Prunes
Manganese 0.299mg 0.063mg Prunes
Selenium 0.3µg 0.6µg Mango
Vitamin A 781IU 1082IU Mango
Vitamin A RAE 39µg 54µg Mango
Vitamin E 0.43mg 0.9mg Mango
Vitamin C 0.6mg 36.4mg Mango
Vitamin B1 0.051mg 0.028mg Prunes
Vitamin B2 0.186mg 0.038mg Prunes
Vitamin B3 1.882mg 0.669mg Prunes
Vitamin B5 0.422mg 0.197mg Prunes
Vitamin B6 0.205mg 0.119mg Prunes
Folate 4µg 43µg Mango
Vitamin K 59.5µg 4.2µg Prunes
Tryptophan 0.025mg 0.013mg Prunes
Threonine 0.049mg 0.031mg Prunes
Isoleucine 0.041mg 0.029mg Prunes
Leucine 0.066mg 0.05mg Prunes
Lysine 0.05mg 0.066mg Mango
Methionine 0.016mg 0.008mg Prunes
Phenylalanine 0.052mg 0.027mg Prunes
Valine 0.056mg 0.042mg Prunes
Histidine 0.027mg 0.019mg Prunes
Saturated Fat 0.088g 0.092g Prunes
Monounsaturated Fat 0.053g 0.14g Mango
Polyunsaturated fat 0.062g 0.071g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Mango
Low Fats diet Equal
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
31%
Prunes
26%
Mango
Minerals Daily Need Coverage Score
32%
Prunes
9%
Mango

Comparison summary

Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is lower in Sugar?
Mango
Mango is lower in Sugar (difference - 24.47g)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 1mg)
Which food is cheaper?
Mango
Mango is cheaper (difference - $1.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients
  2. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.