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  6. Applesauce vs. Mango

Applesauce vs. Mango — In-Depth Nutrition Comparison

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A recap on differences between applesauce and mango

  • Mango is higher than applesauce in vitamin C, vitamin A, folate, copper, and vitamin B6.
  • Mango covers your daily vitamin C needs 39% more than applesauce.

Food varieties used in this article are Applesauce, canned, unsweetened, without added ascorbic acid (includes USDA commodity) and Mangos, raw.

Infographic

Applesauce 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 1.2% 6.5% 8.6% 9% 0.82% 2.1% 0.26% 3.3% 1.6%
Mango
Mango
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
Contains more IronIron +43.8%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +175%
Contains more PotassiumPotassium +127%
Contains more CopperCopper +311.1%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +180%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +152%
Contains more SeleniumSelenium +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 0.33% 3.2% 0% 6.5% 6.9% 1.6% 2.5% 6.2% 0% 1.3% 2.3% 1.2%
Mango
Mango
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 121% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Contains more Vitamin CVitamin C +3540%
Contains more Vitamin AVitamin A +5300%
Contains more Vitamin EVitamin E +462.5%
Contains more Vitamin B2Vitamin B2 +26.7%
Contains more Vitamin B3Vitamin B3 +696.4%
Contains more Vitamin B5Vitamin B5 +380.5%
Contains more Vitamin B6Vitamin B6 +340.7%
Contains more Vitamin KVitamin K +740%
Contains more FolateFolate +1333.3%
Contains more CholineCholine +245.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.028mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 0.17 g
Fats: 0.1 g
Carbs: 11.27 g
Water: 88.22 g
Other: 0.24 g
Mango
Mango
4
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more ProteinProtein +382.4%
Contains more FatsFats +280%
Contains more CarbsCarbs +32.9%
Contains more OtherOther +50%
~equal in Water ~83.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 8% 58%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.014 g
Mango
Mango
2
30% 46% 23%
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 -91.3%
Contains more Mono. FatMonounsaturated fat +6900%
Contains more Poly. FatPolyunsaturated fat +407.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
12% 25% 63%
Starch: 0 g
Sucrose: 1.13 g
Glucose: 2.3 g
Fructose: 5.88 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0 g
Mango
Mango
1
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 GlucoseGlucose +14.4%
Contains more FructoseFructose +25.6%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +516.8%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Applesauce Mango DV% diff.
Vitamin C 1mg 36.4mg 39%
Folate 3µg 43µg 10%
Copper 0.027mg 0.111mg 9%
Vitamin B6 0.027mg 0.119mg 7%
Vitamin A 1µg 54µg 6%
Vitamin E 0.16mg 0.9mg 5%
Vitamin B3 0.084mg 0.669mg 4%
Vitamin B5 0.041mg 0.197mg 3%
Potassium 74mg 168mg 3%
Vitamin K 0.5µg 4.2µg 3%
Manganese 0.025mg 0.063mg 2%
Magnesium 3mg 10mg 2%
Fiber 1.1g 1.6g 2%
Fructose 5.88g 4.68g 2%
Vitamin B2 0.03mg 0.038mg 1%
Protein 0.17g 0.82g 1%
Selenium 0.3µg 0.6µg 1%
Choline 2.2mg 7.6mg 1%
Calories 42kcal 60kcal 1%
Phosphorus 5mg 14mg 1%
Zinc 0.03mg 0.09mg 1%
Iron 0.23mg 0.16mg 1%
Calcium 4mg 11mg 1%
Carbs 11.27g 14.98g 1%
Fats 0.1g 0.38g 0%
Net carbs 10.17g 13.38g N/A
Sugar 9.39g 13.66g N/A
Sodium 2mg 1mg 0%
Vitamin B1 0.026mg 0.028mg 0%
Saturated fat 0.008g 0.092g 0%
Monounsaturated fat 0.002g 0.14g 0%
Polyunsaturated fat 0.014g 0.071g 0%
Tryptophan 0.002mg 0.013mg 0%
Threonine 0.006mg 0.031mg 0%
Isoleucine 0.006mg 0.029mg 0%
Leucine 0.01mg 0.05mg 0%
Lysine 0.01mg 0.066mg 0%
Methionine 0.002mg 0.008mg 0%
Phenylalanine 0.005mg 0.027mg 0%
Valine 0.008mg 0.042mg 0%
Histidine 0.003mg 0.019mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Applesauce Mango
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
3%
Applesauce
21%
Mango
Minerals Daily Need Coverage Score
4%
Applesauce
9%
Mango

Comparison summary

Which food is richer in minerals?
Mango
Mango is relatively richer in minerals
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 1mg)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food is lower in Sugar?
Applesauce
Applesauce is lower in Sugar (difference - 4.27g)
Which food is lower in Saturated fat?
Applesauce
Applesauce is lower in Saturated fat (difference - 0.084g)
Which food is lower in glycemic index?
Applesauce
Applesauce is lower in glycemic index (difference - 51)
Which food is cheaper?
Applesauce
Applesauce is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Applesauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171695/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.