Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Apple vs Mango - Health impact and Nutrition Comparison

Compare
Article author photo Razmik Sargsyan by Razmik Sargsyan | Last updated on September 09, 2021
Education: Nutrition & Microbiology at YSU
Apple
vs
Mango

Summary

Both foods have positive effects on human health in general, especially reducing the risk of diabetes.

However, a more in-depth evaluation shows that mango is richer in mineral composition. It contains 125% times more zinc, 311% more copper, and about 100% more magnesium, as well as being a great source of vitamins such as vitamin A and vitamin C, which it has about 2000% and 700% more of, respectively.

Introduction

Apple and mango share the same clade, Rosids, but differ in classification, appearance, and nutritional content.

While the origin of mango is said to be India, where it is the national fruit, the origin of apple is considered Central Asia.

Apples were domesticated about 4000 to 1000 years ago and then distributed to Europe by the silk road. Mango is considered an evolutionary anachronism, which means that the mango is developed as a result of coevolution with another species (in this case, an extinct megafauna mammal).

All the essential aspects of the differences between apple and mango will be discussed in this article.

Classification

Apple and mango belong to the same clade, Rosids, but their evolution was branched off. Hence, mango belongs to the genus Mangifera, with the scientific name Mangifera indica, while apple belongs to the genus Malus, the scientific name of which is Malus domestica.

Appearance

Both apple and mango grow on the trees. Apples are usually round, from 2 to 4in (5 to 10cm) in diameter, and may differ in color and texture depending on the variety. Mangos, however, are usually oval or heart-shaped, may vary depending on the type of certain fruit, and may weigh up to 5lb (2.3kg).

Taste and Use

The taste of apples is highly dependent on the variety of each fruit and may vary from sweet to mildly acidic, while mangoes are sweet in their majority.

Mangos are widely used in cuisine; the use may vary from raw consumption to making chutney. Apples, being one of the most widely recognized fruits, are used in many cultures; the usage includes raw consumption, confectionery, as well as widely used apple vinegar and apple cider.

Growing conditions

Mangos grow only in tropical regions with dry winters and hot summers and do not require rich soil. Unlike mangoes, most apples bloom in cold and humid climates. It should be noted that exposure to the sun highly affects the color of the fruit.

Varieties

Having rich culture and being widely used, mangos and apples have numerous varieties. All the variants, in general, differ by their color and taste.

The most common red types of apples are Red Delicious, McIntosh, Gala, Fuji, Braeburn, Pink Lady, Honeycrisp, Empire, and Piñata. The most common yellow apples are the Golden Delicious and Opal, while the widely known green apple is Granny Smith.

The most common mango varieties are the Alphonso, Carabao, Honey Mango, Sein Ta Lone, Ataulfo, Haden.

Nutrition

In this article, we are going to discuss the nutritional aspects of raw apples with skin and raw mangos.

As fruits, mango and apple contain relatively high amounts of water, which is almost the same for both, 85.6% for apple and 83.5% for mango.

Calories

Both fruits are described as low-calorie foods. For apples, the caloric value is 52kcal, and for mango, 60kcal per 100g.

Protein and Fats

While both fruits have almost the same number of calories, they differ in protein content. A lower amount of protein can be found in apples, about 0.26g per 100g.

Apples also contain about two times fewer total lipids than mangoes, about 0.17g per 100g. At the same time, mangos contain about 0.82g of protein and 0.38g of total lipids per 100g.

Carbohydrates

There is a slight difference between the carbohydrate contents of these fruits. Apple contains 13.8g and mango 15g of carbohydrates per 100g.

Apple also contains fewer sugars. While the total amount of sugars is almost equal per 100g, 10.4g for apple, and 13.7g for mango, apple contains 3 times less sucrose.

Apples are significantly richer in dietary fiber, containing 40% more.

Vitamins

The ultimate winner in the vitamin comparison category is mango.

Mango contains about 10 times more vitamin C, 36.4mg per 100g, almost half of the recommended daily value. Mango is also a great source of vitamin A and vitamin E, as it contains 18 times more vitamin A than apples, about 1080 IU, and 5 times more vitamin E, 0.9mg per 100g.

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
Apple
0
:
10
Mango
Contains more Vitamin A +1903.7%
Contains more Vitamin E +400%
Contains more Vitamin C +691.3%
Contains more Vitamin B1 +64.7%
Contains more Vitamin B2 +46.2%
Contains more Vitamin B3 +635.2%
Contains more Vitamin B5 +223%
Contains more Vitamin B6 +190.2%
Contains more Folate +1333.3%
Contains more Vitamin K +90.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6%
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 A +1903.7%
Contains more Vitamin E +400%
Contains more Vitamin C +691.3%
Contains more Vitamin B1 +64.7%
Contains more Vitamin B2 +46.2%
Contains more Vitamin B3 +635.2%
Contains more Vitamin B5 +223%
Contains more Vitamin B6 +190.2%
Contains more Folate +1333.3%
Contains more Vitamin K +90.9%

Minerals

Both fruits are low in sodium, but the mango again surpasses the apple, being richer in copper, zinc, phosphorus, and magnesium.

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
Apple
0
:
7
Mango
Contains more Calcium +83.3%
Contains more Iron +33.3%
Contains more Magnesium +100%
Contains more Phosphorus +27.3%
Contains more Potassium +57%
Contains more Zinc +125%
Contains more Copper +311.1%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 5% 4% 5% 10% 1% 2% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
Contains more Calcium +83.3%
Contains more Iron +33.3%
Contains more Magnesium +100%
Contains more Phosphorus +27.3%
Contains more Potassium +57%
Contains more Zinc +125%
Contains more Copper +311.1%
Equal in Sodium - 1

Glycemic Index

Apple and mango have low glycemic index values, but in this case, the GI of apple is lower than mango. For apple, the GI is estimated at 36, and for mango, it is 51.

Acidity

The pH value of apples is considered to be 2.9 from 3.3, making it more acidic, while mangos are more neutral as their pH value is around 6.

However, if we consider the PRAL values of both foods, the definitions may change, their values being almost equal. The PRAL shows the potential of food to produce acid inside the organism during metabolism. For apple, the PRAL value is -1.92, and for mango, it is -2.9, making it slightly more alkaline than apple.

Weight Loss

As fruits, apples and mangos contain more simple sugars such as fructose, making them a possible option on a weight loss diet. Both fruits contain low amounts of calories, which is not the least to consider in these diets. Apples positively impact digestion, being richer in fiber.

Due to their sugar content, mangos and apples may not be the best option to consider while you’re on a strict low-carb or keto diet.

Health Impact

Apples and mango, being rich in micronutrients, fiber, and antioxidants, exhibit crucial positive impacts on human health, which we will discuss further.

Cardiovascular Health

A study performed in 2017 evaluated the biological impact of mango and apple on the human cardiovascular system. Authors state that the bioactive compounds found in mangoes, such as carotenoids, vitamin C, and some phenolic compounds, exhibit antioxidant and anti-inflammatory activities. The authors also discussed the importance of apples in the human diet. They state that apple consumption may lower cholesterol by being rich in fiber, antioxidants, and dietary polyphenols, which are mainly concentrated in the peel. Aside from that, other phytocompounds such as β-carotene, catechin, epicatechin, procyanidin B1 may act as cholesterol-lowering agents (1).

Cancer

Talking about cancer, a research group performed a preliminary study about the cancer-preventing activities of apples. Authors say that apples, being relatively rich in antioxidants and polyphenols, can reduce the risk of developing several forms of cancer and metastasis (2).

Another group of scientists studied the anti-cancer applications of mango. The article states that polyphenols found in mango exhibit relatively promising anti-inflammatory activity, but it is based on the type of proliferation mechanisms (3).

Diabetes

A compound found in mango, called mangiferin, is found in the highest concentration in the fruit peel. Mangiferin belongs to the group of chemicals called xanthones, which exhibits high antioxidant and antidiabetic activities, positively affecting blood glucose. It is also shown that mango supplementation reduces blood glucose levels among individuals with obesity, who are considered at risk of developing type 2 diabetes. Even though mango may not highly affect weight loss, it may regulate blood glucose levels (4).

It is also experimentally proven that apples can prevent the development risk of type 2 diabetes, as they also contain biologically active compounds that regulate blood glucose levels and lower total cholesterol, LDL-cholesterol, triglyceride, and significantly induce HDL-cholesterol (5).

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5490577/
  2. https://www.sciencedirect.com/science/article/pii/S1021949816301788
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5804368/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4155986/
  5. https://pubmed.ncbi.nlm.nih.gov/28186516/
Article author photo Razmik Sargsyan
Education: Nutrition & Microbiology at YSU
Last updated: September 09, 2021

Infographic

Apple vs Mango infographic
Infographic link

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Apple Mango
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Apple Mango Opinion
Net carbs 11.41g 13.38g Mango
Protein 0.26g 0.82g Mango
Fats 0.17g 0.38g Mango
Carbs 13.81g 14.98g Mango
Calories 52kcal 60kcal Mango
Starch 0.05g g Apple
Fructose 5.9g 4.68g Apple
Sugar 10.39g 13.66g Apple
Fiber 2.4g 1.6g Apple
Calcium 6mg 11mg Mango
Iron 0.12mg 0.16mg Mango
Magnesium 5mg 10mg Mango
Phosphorus 11mg 14mg Mango
Potassium 107mg 168mg Mango
Sodium 1mg 1mg
Zinc 0.04mg 0.09mg Mango
Copper 0.027mg 0.111mg Mango
Vitamin A 54IU 1082IU Mango
Vitamin E 0.18mg 0.9mg Mango
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.6mg 36.4mg Mango
Vitamin B1 0.017mg 0.028mg Mango
Vitamin B2 0.026mg 0.038mg Mango
Vitamin B3 0.091mg 0.669mg Mango
Vitamin B5 0.061mg 0.197mg Mango
Vitamin B6 0.041mg 0.119mg Mango
Folate 3µg 43µg Mango
Vitamin B12 0µg 0µg
Vitamin K 2.2µg 4.2µg Mango
Tryptophan 0.001mg 0.013mg Mango
Threonine 0.006mg 0.031mg Mango
Isoleucine 0.006mg 0.029mg Mango
Leucine 0.013mg 0.05mg Mango
Lysine 0.012mg 0.066mg Mango
Methionine 0.001mg 0.008mg Mango
Phenylalanine 0.006mg 0.027mg Mango
Valine 0.012mg 0.042mg Mango
Histidine 0.005mg 0.019mg Mango
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.028g 0.092g Apple
Monounsaturated Fat 0.007g 0.14g Mango
Polyunsaturated fat 0.051g 0.071g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apple Mango
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
5
Apple
26
Mango
Mineral Summary Score
4
Apple
10
Mango

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 food.
Protein
2%
Apple
5%
Mango
Carbohydrates
14%
Apple
15%
Mango
Fats
1%
Apple
2%
Mango

Comparison summary

Which food is richer in minerals?
Mango
Mango is relatively richer in minerals
Which food is cheaper?
Mango
Mango is cheaper (difference - $0.2)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food is lower in Sugar?
Apple
Apple is lower in Sugar (difference - 3.27g)
Which food is lower in Saturated Fat?
Apple
Apple is lower in Saturated Fat (difference - 0.064g)
Which food is lower in glycemic index?
Apple
Apple is lower in glycemic index (difference - 15)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.