Apple vs. Mango — Health Impact and Nutrition Comparison

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 apples and mangoes grow on trees. 

Apples are usually round, ranging from 2 to 4 inches (5 to 10 centimeters) in diameter, and their color and texture may vary depending on the variety. 

Mangos, however, are usually oval or heart-shaped, may vary depending on the type of fruit, and can weigh up to 5 lb (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 usually sweet.

Mangoes are widely used in various cuisines, offering versatile applications ranging from raw consumption to making chutneys.

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.

Macronutrients and Calories

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Apple

1

Protein: 0.26 g

Fats: 0.17 g

Carbs: 13.81 g

Water: 85.56 g

Other: 0.2 g

Mango

4

Protein: 0.82 g

Fats: 0.38 g

Carbs: 14.98 g

Water: 83.46 g

Other: 0.36 g

Contains more ProteinProtein	+215.4%
Contains more FatsFats	+123.5%
Contains more OtherOther	+80%

~equal in Carbs ~14.98g

~equal in Water ~83.46g

Fats

Both fruits are also known for having low levels of fat. A 100-gram serving of apples contains 0.17 grams of total lipid fat, while the same serving of mangoes has 0.37 grams. 

As can be seen in the fat type composition charts below, the predominant type of fat found in apples is polyunsaturated fats, while for mangoes, it is monounsaturated fats.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Apple

1

Saturated Fat: Sat. Fat 0.028 g

Monounsaturated Fat: Mono. Fat 0.007 g

Polyunsaturated fat: Poly. Fat 0.051 g

Mango

2

Saturated Fat: Sat. Fat 0.092 g

Monounsaturated Fat: Mono. Fat 0.14 g

Polyunsaturated fat: Poly. Fat 0.071 g

Contains less Sat. FatSaturated Fat

-69.6%

Contains more Mono. FatMonounsaturated Fat	+1900%
Contains more Poly. FatPolyunsaturated fat	+39.2%

  

Vitamins

The ultimate winners in the vitamin comparison category are mangoes, which are especially great sources of vitamin C, vitamin A, vitamin B6, and folate. 

Mango contains about 8 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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Apple

0

Mango

11

Contains more Vitamin CVitamin C	+691.3%
Contains more Vitamin AVitamin A	+1903.7%
Contains more Vitamin EVitamin E	+400%
Contains more Vitamin B1Vitamin B1	+64.7%
Contains more Vitamin B2Vitamin B2	+46.2%
Contains more Vitamin B3Vitamin B3	+635.2%
Contains more Vitamin B5Vitamin B5	+223%
Contains more Vitamin B6Vitamin B6	+190.2%
Contains more Vitamin KVitamin K	+90.9%
Contains more FolateFolate	+1333.3%
Contains more CholineCholine	+123.5%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

Minerals

In the mineral content comparison, mangoes again surpass apples, as they are especially richer in copper and potassium. 

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.

Apple

0

Mango

9

Contains more MagnesiumMagnesium	+100%
Contains more CalciumCalcium	+83.3%
Contains more PotassiumPotassium	+57%
Contains more IronIron	+33.3%
Contains more CopperCopper	+311.1%
Contains more ZincZinc	+125%
Contains more PhosphorusPhosphorus	+27.3%
Contains more ManganeseManganese	+80%
Contains more SeleniumSelenium	+∞%

~equal in Sodium ~1mg

Glycemic Index

Both apples and mangoes have low glycemic index values, but in this case, the GI of apples is lower than that of mangoes. The GI of apples is estimated to be 36, while the GI of mangoes is 51. 

Acidity

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

However, we should also consider their PRAL values. The potential renal acid load (PRAL) value shows the potential of food to produce acid inside the organism during metabolism. For apples, the PRAL value is -1.92, and for mangoes, it is -2.9, making them slightly more alkaline than apples.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Since apples are rich in fiber, antioxidants, and dietary polyphenols, their consumption may lower cholesterol levels. These beneficial components are primarily concentrated in the peel of the apple. According to one study, apple consumption may decrease total cholesterol and LDL (bad cholesterol) levels in the blood (1). Another study found that mango pulp may also significantly lower plasma levels of LDL and total cholesterol but increase plasma triglyceride levels (2). 

Eventually, mango and apple may be effective for atherosclerosis prevention. According to a study done on mice, by lowering plasma uric acid levels, apple fibers and polyphenols may help to prevent atherosclerotic disease (3, 4).

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 (5).

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 (6).

Diabetes

A compound found in the peel of the mango, called mangiferin, belongs to the group of chemicals called xanthones. These chemicals exhibit 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 (7).

Experimental studies have demonstrated that apples can reduce the risk of developing type 2 diabetes. This is attributed to the presence of biologically active compounds in apples that help regulate blood glucose levels, lower total cholesterol, LDL-cholesterol, and triglyceride levels, while significantly increasing HDL-cholesterol levels (8).