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  6. Plum vs. Mango

Plum vs. Mango — In-Depth Nutrition Comparison

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A recap on differences between Plum and Mango

  • Mango is higher than Plum in Vitamin C, Folate, Vitamin B6, and Copper.
  • Mango covers your daily Vitamin C needs 30% more than Plum.

Food varieties used in this article are Plums, raw and Mangos, raw.

Infographic

Plum 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.
Plum
Plum
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Mango
Mango
5
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 PhosphorusPhosphorus +14.3%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +83.3%
Contains more CopperCopper +94.7%
Contains more ManganeseManganese +21.2%
Contains more SeleniumSelenium +∞%
~equal in Potassium ~168mg
~equal in Iron ~0.16mg
~equal in Zinc ~0.09mg

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.
Plum
Plum
1
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 32% 21% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Mango
Mango
9
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% 65% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Contains more Vitamin KVitamin K +52.4%
Contains more Vitamin CVitamin C +283.2%
Contains more Vitamin AVitamin A +213.6%
Contains more Vitamin EVitamin E +246.2%
Contains more Vitamin B2Vitamin B2 +46.2%
Contains more Vitamin B3Vitamin B3 +60.4%
Contains more Vitamin B5Vitamin B5 +45.9%
Contains more Vitamin B6Vitamin B6 +310.3%
Contains more FolateFolate +760%
Contains more CholineCholine +300%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.028mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
Plum
2
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Mango
Mango
3
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 +17.1%
Contains more FatsFats +35.7%
Contains more CarbsCarbs +31.2%
~equal in Water ~83.46g
~equal in Other ~0.36g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
Plum
1
9% 69% 23%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 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 -81.5%
Contains more Poly. FatPolyunsaturated fat +61.4%
~equal in Monounsaturated Fat ~0.14g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Plum
Plum
3
16% 51% 31%
Starch: 0 g
Sucrose: 1.57 g
Glucose: 5.07 g
Fructose: 3.07 g
Lactose: 0 g
Maltose: 0.08 g
Galactose: 0.14 g
Mango
Mango
2
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 +152.2%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +343.9%
Contains more FructoseFructose +52.4%
~equal in Starch ~0g
~equal in Lactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plum Mango Opinion
Calories 46kcal 60kcal Mango
Protein 0.7g 0.82g Mango
Fats 0.28g 0.38g Mango
Vitamin C 9.5mg 36.4mg Mango
Net carbs 10.02g 13.38g Mango
Carbs 11.42g 14.98g Mango
Magnesium 7mg 10mg Mango
Calcium 6mg 11mg Mango
Potassium 157mg 168mg Mango
Iron 0.17mg 0.16mg Plum
Sugar 9.92g 13.66g Plum
Fiber 1.4g 1.6g Mango
Copper 0.057mg 0.111mg Mango
Zinc 0.1mg 0.09mg Plum
Phosphorus 16mg 14mg Plum
Sodium 0mg 1mg Plum
Vitamin A 345IU 1082IU Mango
Vitamin A RAE 17µg 54µg Mango
Vitamin E 0.26mg 0.9mg Mango
Manganese 0.052mg 0.063mg Mango
Selenium 0µg 0.6µg Mango
Vitamin B1 0.028mg 0.028mg
Vitamin B2 0.026mg 0.038mg Mango
Vitamin B3 0.417mg 0.669mg Mango
Vitamin B5 0.135mg 0.197mg Mango
Vitamin B6 0.029mg 0.119mg Mango
Vitamin K 6.4µg 4.2µg Plum
Folate 5µg 43µg Mango
Choline 1.9mg 7.6mg Mango
Saturated Fat 0.017g 0.092g Plum
Monounsaturated Fat 0.134g 0.14g Mango
Polyunsaturated fat 0.044g 0.071g Mango
Tryptophan 0.009mg 0.013mg Mango
Threonine 0.01mg 0.031mg Mango
Isoleucine 0.014mg 0.029mg Mango
Leucine 0.015mg 0.05mg Mango
Lysine 0.016mg 0.066mg Mango
Methionine 0.008mg 0.008mg
Phenylalanine 0.014mg 0.027mg Mango
Valine 0.016mg 0.042mg Mango
Histidine 0.009mg 0.019mg Mango
Fructose 3.07g 4.68g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plum 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
9%
Plum
25%
Mango
Minerals Daily Need Coverage Score
6%
Plum
9%
Mango

Comparison summary

Which food is lower in Sugar?
Plum
Plum is lower in Sugar (difference - 3.74g)
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 0.075g)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 2)
Which food is cheaper?
Mango
Mango is cheaper (difference - $0.2)
Which food is richer in minerals?
Mango
Mango is relatively richer in minerals
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.