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Plum vs. Mango — In-Depth Nutrition Comparison

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A recap on differences between plums and mango

  • Mango is higher than plums in vitamin C, vitamin A, folate, vitamin B6, and copper.
  • Mango covers your daily vitamin C needs 30% more than plums.

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

Infographic

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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
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
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% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
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% 18% 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 +217.6%
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

All nutrients comparison - raw data values

Nutrient Plum Mango DV% diff.
Vitamin C 9.5mg 36.4mg 30%
Folate 5µg 43µg 10%
Vitamin B6 0.029mg 0.119mg 7%
Copper 0.057mg 0.111mg 6%
Vitamin A 17µg 54µg 4%
Vitamin E 0.26mg 0.9mg 4%
Fructose 3.07g 4.68g 2%
Vitamin K 6.4µg 4.2µg 2%
Vitamin B3 0.417mg 0.669mg 2%
Choline 1.9mg 7.6mg 1%
Vitamin B5 0.135mg 0.197mg 1%
Vitamin B2 0.026mg 0.038mg 1%
Selenium 0µg 0.6µg 1%
Calories 46kcal 60kcal 1%
Carbs 11.42g 14.98g 1%
Fiber 1.4g 1.6g 1%
Calcium 6mg 11mg 1%
Magnesium 7mg 10mg 1%
Protein 0.7g 0.82g 0%
Fats 0.28g 0.38g 0%
Net carbs 10.02g 13.38g N/A
Potassium 157mg 168mg 0%
Iron 0.17mg 0.16mg 0%
Sugar 9.92g 13.66g N/A
Zinc 0.1mg 0.09mg 0%
Phosphorus 16mg 14mg 0%
Sodium 0mg 1mg 0%
Manganese 0.052mg 0.063mg 0%
Vitamin B1 0.028mg 0.028mg 0%
Saturated fat 0.017g 0.092g 0%
Monounsaturated fat 0.134g 0.14g 0%
Polyunsaturated fat 0.044g 0.071g 0%
Tryptophan 0.009mg 0.013mg 0%
Threonine 0.01mg 0.031mg 0%
Isoleucine 0.014mg 0.029mg 0%
Leucine 0.015mg 0.05mg 0%
Lysine 0.016mg 0.066mg 0%
Methionine 0.008mg 0.008mg 0%
Phenylalanine 0.014mg 0.027mg 0%
Valine 0.016mg 0.042mg 0%
Histidine 0.009mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
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
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
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
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

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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.