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Cherry vs Mango - In-Depth Nutrition Comparison

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How are Cherry and Mango different?

  • Mango has more Vitamin C, Folate, Vitamin B6, and Vitamin E than Cherry.
  • Daily need coverage for Vitamin C from Mango is 29% higher.

Cherries, sour, red, raw and Mangos, raw are the varieties used in this article.

Infographic

Cherry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cherry
5
:
3
Mango
Contains more Calcium +45.5%
Contains more Iron +100%
Contains more Zinc +11.1%
Contains more Magnesium +11.1%
Contains less Sodium -66.7%
Equal in Phosphorus - 14
Equal in Potassium - 168
Equal in Zinc - 0.09
Equal in Copper - 0.111
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 12% 7% 7% 16% 1% 3% 35%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
Contains more Calcium +45.5%
Contains more Iron +100%
Contains more Zinc +11.1%
Contains more Magnesium +11.1%
Contains less Sodium -66.7%
Equal in Phosphorus - 14
Equal in Potassium - 168
Equal in Zinc - 0.09
Equal in Copper - 0.111

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
Cherry
3
:
7
Mango
Contains more Vitamin A +18.6%
Contains more Vitamin E +1185.7%
Contains more Vitamin C +264%
Contains more Vitamin B3 +67.3%
Contains more Vitamin B5 +37.8%
Contains more Vitamin B6 +170.5%
Contains more Folate +437.5%
Contains more Vitamin K +100%
Equal in Vitamin B1 - 0.028
Equal in Vitamin B2 - 0.038
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 2% 0% 34% 8% 10% 8% 9% 11% 6% 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 +18.6%
Contains more Vitamin E +1185.7%
Contains more Vitamin C +264%
Contains more Vitamin B3 +67.3%
Contains more Vitamin B5 +37.8%
Contains more Vitamin B6 +170.5%
Contains more Folate +437.5%
Contains more Vitamin K +100%
Equal in Vitamin B1 - 0.028
Equal in Vitamin B2 - 0.038

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

All nutrients comparison - raw data values

Nutrient Cherry Mango Opinion
Net carbs 10.58g 13.38g Mango
Protein 1g 0.82g Cherry
Fats 0.3g 0.38g Mango
Carbs 12.18g 14.98g Mango
Calories 50kcal 60kcal Mango
Starch g g
Fructose 3.51g 4.68g Mango
Sugar 8.49g 13.66g Cherry
Fiber 1.6g 1.6g
Calcium 16mg 11mg Cherry
Iron 0.32mg 0.16mg Cherry
Magnesium 9mg 10mg Mango
Phosphorus 15mg 14mg Cherry
Potassium 173mg 168mg Cherry
Sodium 3mg 1mg Mango
Zinc 0.1mg 0.09mg Cherry
Copper 0.104mg 0.111mg Mango
Vitamin A 1283IU 1082IU Cherry
Vitamin E 0.07mg 0.9mg Mango
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 10mg 36.4mg Mango
Vitamin B1 0.03mg 0.028mg Cherry
Vitamin B2 0.04mg 0.038mg Cherry
Vitamin B3 0.4mg 0.669mg Mango
Vitamin B5 0.143mg 0.197mg Mango
Vitamin B6 0.044mg 0.119mg Mango
Folate 8µg 43µg Mango
Vitamin B12 0µg 0µg
Vitamin K 2.1µg 4.2µg Mango
Tryptophan mg 0.013mg Mango
Threonine mg 0.031mg Mango
Isoleucine mg 0.029mg Mango
Leucine mg 0.05mg Mango
Lysine mg 0.066mg Mango
Methionine mg 0.008mg Mango
Phenylalanine mg 0.027mg Mango
Valine mg 0.042mg Mango
Histidine mg 0.019mg Mango
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.068g 0.092g Cherry
Monounsaturated Fat 0.082g 0.14g Mango
Polyunsaturated fat 0.09g 0.071g Cherry

Which food is preferable for your diet?

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

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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
14
Cherry
26
Mango
Mineral Summary Score
10
Cherry
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
6%
Cherry
5%
Mango
Carbohydrates
12%
Cherry
15%
Mango
Fats
1%
Cherry
2%
Mango

Comparison summary

Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 2mg)
Which food is cheaper?
Mango
Mango is cheaper (difference - $0.3)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food is lower in Sugar?
Cherry
Cherry is lower in Sugar (difference - 5.17g)
Which food is lower in Saturated Fat?
Cherry
Cherry is lower in Saturated Fat (difference - 0.024g)
Which food is lower in glycemic index?
Cherry
Cherry is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Cherry
Cherry is relatively richer in minerals
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. Cherry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173954/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.