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Common plum vs Mango - In-Depth Nutrition Comparison

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A recap on differences between Common plum and Mango

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

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

Infographic

Common 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Zinc +11.1%
Contains more Phosphorus +14.3%
Contains less Sodium -100%
Contains more Calcium +83.3%
Contains more Magnesium +42.9%
Contains more Copper +94.7%
Equal in Iron - 0.16
Equal in Potassium - 168
Equal in Zinc - 0.09
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 7% 2% 14% 5% 19% 3% 7% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 4% 15% 8% 37% 3% 6% 1%
Contains more Zinc +11.1%
Contains more Phosphorus +14.3%
Contains less Sodium -100%
Contains more Calcium +83.3%
Contains more Magnesium +42.9%
Contains more Copper +94.7%
Equal in Iron - 0.16
Equal in Potassium - 168
Equal in Zinc - 0.09

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
:
8
Mango
Contains more Vitamin K +52.4%
Contains more Vitamin C +283.2%
Contains more Vitamin A +213.6%
Contains more Vitamin E +246.2%
Contains more Vitamin B2 +46.2%
Contains more Vitamin B3 +60.4%
Contains more Vitamin B5 +45.9%
Contains more Vitamin B6 +310.3%
Contains more Folate +760%
Equal in Vitamin B1 - 0.028
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 32% 21% 6% 0% 7% 6% 8% 9% 7% 0% 16% 4%
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 K +52.4%
Contains more Vitamin C +283.2%
Contains more Vitamin A +213.6%
Contains more Vitamin E +246.2%
Contains more Vitamin B2 +46.2%
Contains more Vitamin B3 +60.4%
Contains more Vitamin B5 +45.9%
Contains more Vitamin B6 +310.3%
Contains more Folate +760%
Equal in Vitamin B1 - 0.028

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

All nutrients comparison - raw data values

Nutrient Common 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
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.17mg 0.16mg Common plum
Calcium 6mg 11mg Mango
Potassium 157mg 168mg Mango
Magnesium 7mg 10mg Mango
Sugar 9.92g 13.66g Common plum
Fiber 1.4g 1.6g Mango
Copper 0.057mg 0.111mg Mango
Zinc 0.1mg 0.09mg Common plum
Starch 0g g Common plum
Phosphorus 16mg 14mg Common plum
Sodium 0mg 1mg Common plum
Vitamin A 345IU 1082IU Mango
Vitamin E 0.26mg 0.9mg Mango
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 6.4µg 4.2µg Common plum
Folate 5µg 43µg Mango
Trans Fat 0g 0g
Saturated Fat 0.017g 0.092g Common 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
Common plum 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
9
Common plum
26
Mango
Mineral Summary Score
7
Common plum
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
4%
Common plum
5%
Mango
Carbohydrates
11%
Common plum
15%
Mango
Fats
1%
Common plum
2%
Mango

Comparison summary

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 vitamins?
Mango
Mango is relatively richer in vitamins
Which food is lower in Sugar?
Common plum
Common plum is lower in Sugar (difference - 3.74g)
Which food contains less Sodium?
Common plum
Common plum contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Common plum
Common plum is lower in Saturated Fat (difference - 0.075g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 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. Common 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.