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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Mango
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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
4%
Common plum
5%
Mango
Carbohydrates
11%
Common plum
15%
Mango
Fats
1%
Common plum
2%
Mango

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

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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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 contains less Sugars?
Common plum
Common plum contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Common plum Mango Opinion
Calories 46 60 Mango
Protein 0.7 0.82 Mango
Fats 0.28 0.38 Mango
Vitamin C 9.5 36.4 Mango
Carbs 11.42 14.98 Mango
Cholesterol 0 0
Vitamin D 0 0
Iron 0.17 0.16 Common plum
Calcium 6 11 Mango
Potassium 157 168 Mango
Magnesium 7 10 Mango
Sugars 9.92 13.66 Common plum
Fiber 1.4 1.6 Mango
Copper 0.057 0.111 Mango
Zinc 0.1 0.09 Common plum
Starch 0 Common plum
Phosphorus 16 14 Common plum
Sodium 0 1 Common plum
Vitamin A 345 1082 Mango
Vitamin E 0.26 0.9 Mango
Vitamin D 0 0
Vitamin B1 0.028 0.028
Vitamin B2 0.026 0.038 Mango
Vitamin B3 0.417 0.669 Mango
Vitamin B5 0.135 0.197 Mango
Vitamin B6 0.029 0.119 Mango
Vitamin B12 0 0
Vitamin K 6.4 4.2 Common plum
Folate 5 43 Mango
Trans Fat 0 0
Saturated Fat 0.017 0.092 Common plum
Monounsaturated Fat 0.134 0.14 Mango
Polyunsaturated fat 0.044 0.071 Mango
Tryptophan 0.009 0.013 Mango
Threonine 0.01 0.031 Mango
Isoleucine 0.014 0.029 Mango
Leucine 0.015 0.05 Mango
Lysine 0.016 0.066 Mango
Methionine 0.008 0.008
Phenylalanine 0.014 0.027 Mango
Valine 0.016 0.042 Mango
Histidine 0.009 0.019 Mango
Fructose 3.07 4.68 Mango

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 of 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.