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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
4
:
6
Mango
Contains more Phosphorus +14.3%
Contains less Sodium -100%
Contains more Zinc +11.1%
Contains more Calcium +83.3%
Contains more Magnesium +42.9%
Contains more Copper +94.7%
Contains more Manganese +21.2%
Contains more Selenium +∞%
Equal in Iron - 0.16
Equal in Potassium - 168
Equal in Zinc - 0.09
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Contains more Phosphorus +14.3%
Contains less Sodium -100%
Contains more Zinc +11.1%
Contains more Calcium +83.3%
Contains more Magnesium +42.9%
Contains more Copper +94.7%
Contains more Manganese +21.2%
Contains more Selenium +∞%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Plum
1
:
9
Mango
Contains more Vitamin K +52.4%
Contains more Vitamin A +213.6%
Contains more Vitamin E +246.2%
Contains more Vitamin C +283.2%
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%
Contains more Choline +300%
Equal in Vitamin B1 - 0.028
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 2% 16%
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 K +52.4%
Contains more Vitamin A +213.6%
Contains more Vitamin E +246.2%
Contains more Vitamin C +283.2%
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%
Contains more Choline +300%
Equal in Vitamin B1 - 0.028

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
1
:
2
Mango
Contains less Saturated Fat -81.5%
Contains more Polyunsaturated fat +61.4%
Equal in Monounsaturated Fat - 0.14
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Contains less Saturated Fat -81.5%
Contains more Polyunsaturated fat +61.4%
Equal in Monounsaturated Fat - 0.14

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Plum
3
:
2
Mango
Contains more Glucose +152.2%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Sucrose +343.9%
Contains more Fructose +52.4%
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
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 Glucose +152.2%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Sucrose +343.9%
Contains more Fructose +52.4%

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
Net carbs 10.02g 13.38g Mango
Protein 0.7g 0.82g Mango
Fats 0.28g 0.38g Mango
Carbs 11.42g 14.98g Mango
Calories 46kcal 60kcal Mango
Fructose 3.07g 4.68g Mango
Sugar 9.92g 13.66g Plum
Fiber 1.4g 1.6g Mango
Calcium 6mg 11mg Mango
Iron 0.17mg 0.16mg Plum
Magnesium 7mg 10mg Mango
Phosphorus 16mg 14mg Plum
Potassium 157mg 168mg Mango
Sodium 0mg 1mg Plum
Zinc 0.1mg 0.09mg Plum
Copper 0.057mg 0.111mg Mango
Manganese 0.052mg 0.063mg Mango
Selenium 0µg 0.6µg Mango
Vitamin A 345IU 1082IU Mango
Vitamin A RAE 17µg 54µg Mango
Vitamin E 0.26mg 0.9mg Mango
Vitamin C 9.5mg 36.4mg 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
Folate 5µg 43µg Mango
Choline 1.9mg 7.6mg Mango
Vitamin K 6.4µg 4.2µg Plum
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
Saturated Fat 0.017g 0.092g Plum
Monounsaturated Fat 0.134g 0.14g Mango
Polyunsaturated fat 0.044g 0.071g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plum 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
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.