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Banana vs Mango - Health impact and Nutrition Comparison

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Article author photo Tatevik  Stepanyan by Tatevik Stepanyan | Last updated on November 29, 2020
Medically reviewed by Jack Yacoubian Article author photo Jack  Yacoubian
Banana
vs
Mango

Summary

Mangos and bananas can both play important roles in the proper function of our bodies.

Bananas are significantly higher in minerals. On the other hand, mango contains more vitamin C and vitamin A.

Mangos have more beneficial effects on overall health. However, bananas are cheaper and available all year long.

Introduction

Mango is native to Southern Asia and is classified as tropical fruit. Nowadays, it’s cultivated in the South American tropical zones.
Mango is classified as stone fruit. The fruit flesh has a distinct texture and taste.

They are seasonally available and grow primarily in tropical regions. Due to this, they are not always available in markets around the world; thus, they are often costly. They are more expensive compared to bananas.

Mangos can be prepared in various ways across cultures. Unripe mangos are pickled in Bangladesh. They’re also used in Indian cuisine to make main courses. Mangos are used to make jam, compotes, and juice, as well as being eaten raw.

Bananas are also native to India and Southeast Asia, but they can now be found in almost every home across the world. They have a short shelf life of around 5 days before they begin to overripen.

It can be eaten raw, blended into a smoothie, or even used as a baking ingredient.

Bananas eaten today are not the same as those consumed in the past. Bananas used to come with seeds and were much smaller. In the first century, a change was made to the wild-type banana, and the domestic banana spread from there.

In this article, we’ll look at the dietary differences between mango and banana, as well as their health effects.

Nutrition

Vitamins

Mango fruit is an excellent source of vitamins and contains slightly more than bananas. Mango is richer in vitamin C and vitamin A by 3 and 16 times, respectively, compared to bananas. Mango also has higher levels of vitamin E, vitamin K, and folate.

In contrast, bananas are richer in vitamins B2, B5, and B6.

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
Banana
4
:
6
Mango
Contains more Vitamin B1 +10.7%
Contains more Vitamin B2 +92.1%
Contains more Vitamin B5 +69.5%
Contains more Vitamin B6 +208.4%
Contains more Vitamin A +1590.6%
Contains more Vitamin E +800%
Contains more Vitamin C +318.4%
Contains more Folate +115%
Contains more Vitamin K +740%
Equal in Vitamin B1 - 0.028
Equal in Vitamin B3 - 0.669
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 2% 0% 29% 8% 17% 13% 21% 85% 15% 0% 2%
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 +10.7%
Contains more Vitamin B2 +92.1%
Contains more Vitamin B5 +69.5%
Contains more Vitamin B6 +208.4%
Contains more Vitamin A +1590.6%
Contains more Vitamin E +800%
Contains more Vitamin C +318.4%
Contains more Folate +115%
Contains more Vitamin K +740%
Equal in Vitamin B1 - 0.028
Equal in Vitamin B3 - 0.669

Minerals

Bananas are higher in potassium and magnesium, as well as iron, phosphorus, and zinc.

On the other hand, mango is richer in copper and calcium.

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
Banana
5
:
2
Mango
Contains more Iron +62.5%
Contains more Magnesium +170%
Contains more Phosphorus +57.1%
Contains more Potassium +113.1%
Contains more Zinc +66.7%
Contains more Calcium +120%
Contains more Copper +42.3%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 10% 20% 10% 32% 1% 5% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
Contains more Iron +62.5%
Contains more Magnesium +170%
Contains more Phosphorus +57.1%
Contains more Potassium +113.1%
Contains more Zinc +66.7%
Contains more Calcium +120%
Contains more Copper +42.3%
Equal in Sodium - 1

Macronutrients

From the standpoint of carbohydrates and proteins, banana has significantly higher amounts of both. Bananas are also higher in calories.

Bananas are significantly richer in both net carbs and dietary fiber.

Bananas often produce sugars such as fructose and sucrose, which are beneficial to the body’s revitalization and energy replenishment.

Health Impact

Diabetes and Cardiovascular Health

Mango intake has also been associated with lower blood glucose levels and better glucose control in obese people. As a result, mango can lower the risk of developing type 2 diabetes in obese individuals (1).

Anti-diabetic effects are also found in bananas. This is because it has action over a compound that breaks down large sugar molecules into smaller ones to be absorbed. Bananas have enzymes that inhibit this activity, leaving sugar molecules undigested and allowing them to pass through (2).

Mango consumption has been linked to a lower risk of chronic cardiovascular disease (3).

Cancer

According to a recent study, mango can protect from breast and colon cancer, leukemia, and prostate cancer due to a considerable amount of polyphenolic antioxidant compounds (4).

Bananas contain lectins, which play an important role in cancer cell therapy. Banana lectins have been shown to inhibit cancer cell proliferation. This, in essence, prevents cancer metastasis (5).

Antioxidant Effects

Mangos have good antioxidative properties that protect them from oxidative stress and free radicals. They contain powerful antioxidants such as phenolic compounds and ascorbic acid. Mangiferin is also an antioxidant present in mangos that has anti-scavenging properties. As a result, mango can protect against a variety of diseases (6, 7).

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4155986/
  2. https://pubmed.ncbi.nlm.nih.gov/24752944/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5490577/
  4. Anticarcinogenic Effects of Polyphenolics from Mango Varieties
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6272006/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249901/
  7. https://pubmed.ncbi.nlm.nih.gov/24374812/
Article author photo Tatevik  Stepanyan
Education: Food Blogger
Last updated: November 29, 2020
Medically reviewed by Jack Yacoubian

Infographic

Banana 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.
Banana Mango
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Banana Mango Opinion
Net carbs 20.24g 13.38g Banana
Protein 1.09g 0.82g Banana
Fats 0.33g 0.38g Mango
Carbs 22.84g 14.98g Banana
Calories 89kcal 60kcal Banana
Starch 5.38g g Banana
Fructose 4.85g 4.68g Banana
Sugar 12.23g 13.66g Banana
Fiber 2.6g 1.6g Banana
Calcium 5mg 11mg Mango
Iron 0.26mg 0.16mg Banana
Magnesium 27mg 10mg Banana
Phosphorus 22mg 14mg Banana
Potassium 358mg 168mg Banana
Sodium 1mg 1mg
Zinc 0.15mg 0.09mg Banana
Copper 0.078mg 0.111mg Mango
Vitamin A 64IU 1082IU Mango
Vitamin E 0.1mg 0.9mg Mango
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 8.7mg 36.4mg Mango
Vitamin B1 0.031mg 0.028mg Banana
Vitamin B2 0.073mg 0.038mg Banana
Vitamin B3 0.665mg 0.669mg Mango
Vitamin B5 0.334mg 0.197mg Banana
Vitamin B6 0.367mg 0.119mg Banana
Folate 20µg 43µg Mango
Vitamin B12 0µg 0µg
Vitamin K 0.5µg 4.2µg Mango
Tryptophan 0.009mg 0.013mg Mango
Threonine 0.028mg 0.031mg Mango
Isoleucine 0.028mg 0.029mg Mango
Leucine 0.068mg 0.05mg Banana
Lysine 0.05mg 0.066mg Mango
Methionine 0.008mg 0.008mg
Phenylalanine 0.049mg 0.027mg Banana
Valine 0.047mg 0.042mg Banana
Histidine 0.077mg 0.019mg Banana
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.112g 0.092g Mango
Monounsaturated Fat 0.032g 0.14g Mango
Polyunsaturated fat 0.073g 0.071g Banana

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Banana 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
16
Banana
26
Mango
Mineral Summary Score
13
Banana
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
7%
Banana
5%
Mango
Carbohydrates
23%
Banana
15%
Mango
Fats
2%
Banana
2%
Mango

Comparison summary

Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 0.02g)
Which food is lower in Sugar?
Banana
Banana is lower in Sugar (difference - 1.43g)
Which food is lower in glycemic index?
Banana
Banana is lower in glycemic index (difference - 3)
Which food is cheaper?
Banana
Banana is cheaper (difference - $0.1)
Which food is richer in minerals?
Banana
Banana is relatively richer in minerals
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)
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

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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.