Apple vs. Mango — Health Impact and Nutrition Comparison
Although both apples and mangoes are very nutritious, mangoes are comparatively richer in most vitamins and minerals. They contain about 8 times more vitamin C, 18 times more vitamin A, as well as more copper and potassium.
Apples, on the other hand, are relatively richer in dietary fiber, containing 40% more.
Both are highly beneficial, especially for fighting cardiovascular illnesses, cancer, and diabetes.
Table of contents
Apple and mango share the same clade, Rosids, but differ in classification, appearance, and nutritional content.
While the mango is believed to have originated in India, where it is revered as the national fruit, the apple is considered to have its origins in 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 apples and mangoes will be discussed in this article.
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.
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.
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.
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 Alphonso, Carabao, Honey Mango, Sein Ta Lone, Ataulfo, and Haden.
In this article, we are going to discuss the nutritional differences between raw apples with skin and raw mangos.
Generally, the serving sizes for fruits are about one cup. One cup of sliced apples is around 109 grams, while one cup pieces of mangoes are about 165 grams. Usually, the fruits are consumed as a whole, so the actual weight will differ; however, the NLEA serving of apples is 242 grams.
To make the comparison easier between the two, we will be comparing 100-gram servings of each.
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.
Both mangoes and apples are known as low-calorie foods.
Per 100-gram serving, there are 52 calories in apples and 60 calories in mangoes.
While both fruits generally have low levels of protein, mangoes contain 0.56 grams more protein than apples.
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
There is a slight difference between the carbohydrate contents of these fruits. Per 100-gram serving, apple contains 13.8 grams of carbs, while mangoes contain 15 grams of carbs.
Apple also contains fewer sugars. While the total amount of sugars is almost equal per 100 grams, with 10.4 grams for apple and 13.7 grams for mango, apple contains 3 times less sucrose.
Apples are relatively richer in dietary fiber, containing 40% more.
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.
In the mineral content comparison, mangoes again surpass apples, as they are especially richer in copper and potassium.
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.
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.
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 means both are great options for low-calorie diets.
Since apples are rich in fiber, they positively impact digestion.
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.
Apples and mango, being rich in micronutrients, fiber, and antioxidants, exhibit crucial positive impacts on human health, which we will discuss further.
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).
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).
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).
Carbohydrate type comparison
Comparison summary table
|Rich in minerals|
|Lower in price|
|Rich in vitamins|
|Lower in Sugar|
|Lower in Saturated Fat|
|Lower in Glycemic Index|
|Lower in Sodium||Equal|
|Lower in Cholesterol||Equal|
All nutrients comparison - raw data values
|Vitamin A RAE||3µg||54µg|
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low Glycemic Index diet|
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Vitamins & Minerals Daily Need Coverage Score
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.
- Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/nutrients
- 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.