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  6. Plantain raw vs. Mango

Plantain raw vs. Mango — In-Depth Nutrition Comparison

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Summary of differences between plantain raw and mango

  • Plantain raw has more vitamin B6, potassium, magnesium, and iron; however, mango is higher in vitamin C, folate, and vitamin E.
  • Mango covers your daily need for vitamin C, 20% more than plantain raw.
  • Plantain raw has 4 times more iron than mango. While plantain raw has 0.6mg of iron, mango has only 0.16mg.
  • The glycemic index of mango is higher.

These are the specific foods used in this comparison Plantains, raw and Mangos, raw.

Infographic

Plantain raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Mango
Mango
4
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 MagnesiumMagnesium +270%
Contains more PotassiumPotassium +197%
Contains more IronIron +275%
Contains more ZincZinc +55.6%
Contains more PhosphorusPhosphorus +142.9%
Contains more SeleniumSelenium +150%
Contains more CalciumCalcium +266.7%
Contains more CopperCopper +37%
Contains less SodiumSodium -75%

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.
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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Mango
Mango
4
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 B1Vitamin B1 +85.7%
Contains more Vitamin B2Vitamin B2 +42.1%
Contains more Vitamin B5Vitamin B5 +32%
Contains more Vitamin B6Vitamin B6 +151.3%
Contains more CholineCholine +77.6%
Contains more Vitamin CVitamin C +97.8%
Contains more Vitamin EVitamin E +542.9%
Contains more Vitamin KVitamin K +500%
Contains more FolateFolate +95.5%
~equal in Vitamin A ~54µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.669mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Mango DV% diff.
Vitamin C 18.4mg 36.4mg 20%
Vitamin B6 0.299mg 0.119mg 14%
Potassium 499mg 168mg 10%
Fructose 4.68g 6%
Carbs 31.89g 14.98g 6%
Magnesium 37mg 10mg 6%
Iron 0.6mg 0.16mg 6%
Folate 22µg 43µg 5%
Vitamin E 0.14mg 0.9mg 5%
Phosphorus 34mg 14mg 3%
Vitamin K 0.7µg 4.2µg 3%
Manganese 0.063mg 3%
Calories 122kcal 60kcal 3%
Copper 0.081mg 0.111mg 3%
Fiber 2.3g 1.6g 3%
Vitamin B1 0.052mg 0.028mg 2%
Selenium 1.5µg 0.6µg 2%
Vitamin B2 0.054mg 0.038mg 1%
Calcium 3mg 11mg 1%
Vitamin B5 0.26mg 0.197mg 1%
Choline 13.5mg 7.6mg 1%
Protein 1.3g 0.82g 1%
Fats 0.37g 0.38g 0%
Net carbs 29.59g 13.38g N/A
Sugar 15g 13.66g N/A
Zinc 0.14mg 0.09mg 0%
Sodium 4mg 1mg 0%
Vitamin A 56µg 54µg 0%
Vitamin B3 0.686mg 0.669mg 0%
Saturated fat 0.143g 0.092g 0%
Monounsaturated fat 0.032g 0.14g 0%
Polyunsaturated fat 0.069g 0.071g 0%
Tryptophan 0.015mg 0.013mg 0%
Threonine 0.034mg 0.031mg 0%
Isoleucine 0.036mg 0.029mg 0%
Leucine 0.059mg 0.05mg 0%
Lysine 0.06mg 0.066mg 0%
Methionine 0.017mg 0.008mg 0%
Phenylalanine 0.044mg 0.027mg 0%
Valine 0.046mg 0.042mg 0%
Histidine 0.064mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Mango
Mango
2
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 +58.5%
Contains more CarbsCarbs +112.9%
Contains more OtherOther +222.2%
Contains more WaterWater +27.8%
~equal in Fats ~0.38g

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Mango
Mango
3
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 -35.7%
Contains more Mono. FatMonounsaturated fat +337.5%
~equal in Polyunsaturated fat ~0.071g

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.