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Chokecherries vs. Mango — In-Depth Nutrition Comparison

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A recap on differences between Chokecherries and Mango

  • Chokecherries are higher in Fiber, Vitamin K, Vitamin B6, and Manganese, yet Mango is higher in Vitamin C, Folate, and Vitamin A RAE.
  • Chokecherries covers your daily Fiber needs 62% more than Mango.
  • Chokecherries contain 7 times more Vitamin K than Mango. While Chokecherries contain 29.3µg of Vitamin K, Mango contains only 4.2µg.

Food varieties used in this article are Chokecherries, raw, pitted (Shoshone Bannock) and Mangos, raw.

Infographic

Chokecherries vs Mango infographic
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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.
Contains more Calcium +263.6%
Contains more Iron +150%
Contains more Magnesium +110%
Contains more Phosphorus +221.4%
Contains more Potassium +83.9%
Contains more Zinc +111.1%
Contains more Manganese +204.8%
Contains more Selenium +183.3%
Contains less Sodium -50%
Contains more Copper +63.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 15% 15% 20% 28% 1% 6% 23% 26% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Contains more Calcium +263.6%
Contains more Iron +150%
Contains more Magnesium +110%
Contains more Phosphorus +221.4%
Contains more Potassium +83.9%
Contains more Zinc +111.1%
Contains more Manganese +204.8%
Contains more Selenium +183.3%
Contains less Sodium -50%
Contains more Copper +63.2%

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.
:
5
Mango
Contains more Vitamin B2 +52.6%
Contains more Vitamin B5 +67.5%
Contains more Vitamin B6 +62.2%
Contains more Vitamin K +597.6%
Contains more Vitamin A +2416.3%
Contains more Vitamin E +20%
Contains more Vitamin C +5100%
Contains more Folate +330%
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 Choline Vitamin K 3% 15% 0% 3% 8% 14% 13% 20% 45% 8% 0% 0% 74%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 5% 11%
Contains more Vitamin B2 +52.6%
Contains more Vitamin B5 +67.5%
Contains more Vitamin B6 +62.2%
Contains more Vitamin K +597.6%
Contains more Vitamin A +2416.3%
Contains more Vitamin E +20%
Contains more Vitamin C +5100%
Contains more Folate +330%
Equal in Vitamin B1 - 0.028
Equal in Vitamin B3 - 0.669

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +252.4%
Contains more Fats +157.9%
Contains more Carbs +126.2%
Contains more Other +108.3%
Contains more Water +35.7%
3% 34% 62%
Protein: 2.89 g
Fats: 0.98 g
Carbs: 33.88 g
Water: 61.5 g
Other: 0.75 g
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more Protein +252.4%
Contains more Fats +157.9%
Contains more Carbs +126.2%
Contains more Other +108.3%
Contains more Water +35.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Glucose +340.3%
Contains more Fructose +15%
Contains more Sucrose +∞%
6% 59% 36%
Starch: 0.87 g
Sucrose: 0 g
Glucose: 8.85 g
Fructose: 5.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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 Starch +∞%
Contains more Glucose +340.3%
Contains more Fructose +15%
Contains more Sucrose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chokecherries Mango Opinion
Net carbs 16.88g 13.38g Chokecherries
Protein 2.89g 0.82g Chokecherries
Fats 0.98g 0.38g Chokecherries
Carbs 33.88g 14.98g Chokecherries
Calories 156kcal 60kcal Chokecherries
Starch 0.87g Chokecherries
Fructose 5.38g 4.68g Chokecherries
Sugar 14.22g 13.66g Mango
Fiber 17g 1.6g Chokecherries
Calcium 40mg 11mg Chokecherries
Iron 0.4mg 0.16mg Chokecherries
Magnesium 21mg 10mg Chokecherries
Phosphorus 45mg 14mg Chokecherries
Potassium 309mg 168mg Chokecherries
Sodium 2mg 1mg Mango
Zinc 0.19mg 0.09mg Chokecherries
Copper 0.068mg 0.111mg Mango
Manganese 0.192mg 0.063mg Chokecherries
Selenium 1.7µg 0.6µg Chokecherries
Vitamin A 43IU 1082IU Mango
Vitamin A RAE 2µg 54µg Mango
Vitamin E 0.75mg 0.9mg Mango
Vitamin C 0.7mg 36.4mg Mango
Vitamin B1 0.029mg 0.028mg Chokecherries
Vitamin B2 0.058mg 0.038mg Chokecherries
Vitamin B3 0.672mg 0.669mg Chokecherries
Vitamin B5 0.33mg 0.197mg Chokecherries
Vitamin B6 0.193mg 0.119mg Chokecherries
Folate 10µg 43µg Mango
Choline 7.6mg Mango
Vitamin K 29.3µg 4.2µg Chokecherries
Tryptophan 0.013mg Mango
Threonine 0.031mg Mango
Isoleucine 0.029mg Mango
Leucine 0.05mg Mango
Lysine 0.066mg Mango
Methionine 0.008mg Mango
Phenylalanine 0.027mg Mango
Valine 0.042mg Mango
Histidine 0.019mg Mango
Saturated Fat 0.092g Chokecherries
Monounsaturated Fat 0.14g Mango
Polyunsaturated fat 0.071g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chokecherries Mango
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
15%
Chokecherries
25%
Mango
Minerals Daily Need Coverage Score
15%
Chokecherries
9%
Mango

Comparison summary

Which food is lower in Sugar?
Mango
Mango is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Chokecherries
Chokecherries is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Chokecherries
Chokecherries is lower in Saturated Fat (difference - 0.092g)
Which food is lower in glycemic index?
Chokecherries
Chokecherries is lower in glycemic index (difference - 51)
Which food is cheaper?
Chokecherries
Chokecherries is cheaper (difference - $0.3)
Which food is richer in minerals?
Chokecherries
Chokecherries is relatively richer in minerals
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

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. Chokecherries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168058/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.