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Clementine vs Mango - In-Depth Nutrition Comparison

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How are Clementine and Mango different?

  • Clementine is higher in Vitamin C, however Mango is richer in Copper.
  • Daily need coverage for Vitamin C from Clementine is 14% higher.
  • Clementine contains 2 times more Choline than Mango. While Clementine contains 14mg of Choline, Mango contains only 7.6mg.
  • Clementine has less Sugar.

Clementines, raw and Mangos, raw are the varieties used in this article.

Infographic

Clementine 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
Contains more Calcium +172.7%
Contains more Phosphorus +50%
Contains more Iron +14.3%
Contains more Copper +158.1%
Contains more Zinc +50%
Equal in Potassium - 168
Equal in Magnesium - 10
Equal in Sodium - 1
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 9% 16% 8% 15% 2% 9% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 4% 15% 8% 37% 3% 6% 1%
Contains more Calcium +172.7%
Contains more Phosphorus +50%
Contains more Iron +14.3%
Contains more Copper +158.1%
Contains more Zinc +50%
Equal in Potassium - 168
Equal in Magnesium - 10
Equal in Sodium - 1

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
:
9
Mango
Contains more Vitamin C +34.1%
Contains more Vitamin B1 +207.1%
Contains more Vitamin E +350%
Contains more Vitamin B2 +26.7%
Contains more Vitamin B5 +30.5%
Contains more Vitamin B6 +58.7%
Contains more Vitamin K +∞%
Contains more Folate +79.2%
Equal in Vitamin B3 - 0.669
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 163% 0% 4% 0% 22% 7% 12% 10% 18% 0% 0% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 122% 65% 19% 0% 7% 9% 13% 12% 28% 0% 11% 33%
Contains more Vitamin C +34.1%
Contains more Vitamin B1 +207.1%
Contains more Vitamin E +350%
Contains more Vitamin B2 +26.7%
Contains more Vitamin B5 +30.5%
Contains more Vitamin B6 +58.7%
Contains more Vitamin K +∞%
Contains more Folate +79.2%
Equal in Vitamin B3 - 0.669

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

All nutrients comparison - raw data values

Nutrient Clementine Mango Opinion
Calories 47kcal 60kcal Mango
Protein 0.85g 0.82g Clementine
Fats 0.15g 0.38g Mango
Vitamin C 48.8mg 36.4mg Clementine
Net carbs 10.32g 13.38g Mango
Carbs 12.02g 14.98g Mango
Cholesterol mg 0mg Clementine
Vitamin D 0IU 0IU
Iron 0.14mg 0.16mg Mango
Calcium 30mg 11mg Clementine
Potassium 177mg 168mg Clementine
Magnesium 10mg 10mg
Sugar 9.18g 13.66g Clementine
Fiber 1.7g 1.6g Clementine
Copper 0.043mg 0.111mg Mango
Zinc 0.06mg 0.09mg Mango
Starch 0g g Clementine
Phosphorus 21mg 14mg Clementine
Sodium 1mg 1mg
Vitamin A IU 1082IU Mango
Vitamin E 0.2mg 0.9mg Mango
Vitamin D 0µg 0µg
Vitamin B1 0.086mg 0.028mg Clementine
Vitamin B2 0.03mg 0.038mg Mango
Vitamin B3 0.636mg 0.669mg Mango
Vitamin B5 0.151mg 0.197mg Mango
Vitamin B6 0.075mg 0.119mg Mango
Vitamin B12 µg 0µg Mango
Vitamin K 0µg 4.2µg Mango
Folate 24µg 43µg Mango
Trans Fat 0g 0g
Saturated Fat g 0.092g Clementine
Monounsaturated Fat g 0.14g Mango
Polyunsaturated fat g 0.071g 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
Fructose 1.64g 4.68g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clementine Mango
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
21
Clementine
26
Mango
Mineral Summary Score
8
Clementine
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
5%
Clementine
5%
Mango
Carbohydrates
12%
Clementine
15%
Mango
Fats
1%
Clementine
2%
Mango

Comparison summary

Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food is lower in Cholesterol?
Clementine
Clementine is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Clementine
Clementine is lower in Sugar (difference - 4.48g)
Which food is lower in Saturated Fat?
Clementine
Clementine is lower in Saturated Fat (difference - 0.092g)
Which food is lower in glycemic index?
Clementine
Clementine is lower in glycemic index (difference - 4)
Which food is cheaper?
Clementine
Clementine is cheaper (difference - $0.3)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food is richer in minerals?
?
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. Clementine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168195/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.