Plantain vs. Mango — In-Depth Nutrition Comparison
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The main differences between plantains and mango
- Plantains are richer in vitamin B6, potassium, iron, and magnesium, yet mango is richer in vitamin C and vitamin E.
- Daily need coverage for vitamin C for mango is 28% higher.
- Plantains contain 4 times more iron than mango. Plantains contain 0.58mg of iron, while mango contains 0.16mg.
- Plantains have a lower glycemic index than mango.
Food types used in this article are Plantains, cooked and Mangos, raw.
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.
| Contains more MagnesiumMagnesium | +220% |
| Contains more PotassiumPotassium | +176.8% |
| Contains more IronIron | +262.5% |
| Contains more ZincZinc | +44.4% |
| Contains more PhosphorusPhosphorus | +100% |
| Contains more SeleniumSelenium | +133.3% |
| Contains more CalciumCalcium | +450% |
| Contains more CopperCopper | +68.2% |
| Contains less SodiumSodium | -80% |
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.
| Contains more Vitamin B1Vitamin B1 | +64.3% |
| Contains more Vitamin B2Vitamin B2 | +36.8% |
| Contains more Vitamin B3Vitamin B3 | +13% |
| Contains more Vitamin B5Vitamin B5 | +18.3% |
| Contains more Vitamin B6Vitamin B6 | +101.7% |
| Contains more Vitamin CVitamin C | +233.9% |
| Contains more Vitamin AVitamin A | +20% |
| Contains more Vitamin EVitamin E | +592.3% |
| Contains more Vitamin KVitamin K | +500% |
| Contains more FolateFolate | +65.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 10.9mg | 36.4mg | 28% |
| Potassium | 465mg | 168mg | 9% |
| Vitamin B6 | 0.24mg | 0.119mg | 9% |
| Fructose | 4.68g | 6% | |
| Carbs | 31.15g | 14.98g | 5% |
| Magnesium | 32mg | 10mg | 5% |
| Iron | 0.58mg | 0.16mg | 5% |
| Copper | 0.066mg | 0.111mg | 5% |
| Vitamin E | 0.13mg | 0.9mg | 5% |
| Folate | 26µg | 43µg | 4% |
| Calories | 116kcal | 60kcal | 3% |
| Fiber | 2.3g | 1.6g | 3% |
| Manganese | 0.063mg | 3% | |
| Vitamin K | 0.7µg | 4.2µg | 3% |
| Phosphorus | 28mg | 14mg | 2% |
| Vitamin B1 | 0.046mg | 0.028mg | 2% |
| Calcium | 2mg | 11mg | 1% |
| Vitamin A | 45µg | 54µg | 1% |
| Selenium | 1.4µg | 0.6µg | 1% |
| Vitamin B2 | 0.052mg | 0.038mg | 1% |
| Vitamin B3 | 0.756mg | 0.669mg | 1% |
| Vitamin B5 | 0.233mg | 0.197mg | 1% |
| Choline | 12.7mg | 7.6mg | 1% |
| Protein | 0.79g | 0.82g | 0% |
| Fats | 0.18g | 0.38g | 0% |
| Net carbs | 28.85g | 13.38g | N/A |
| Sugar | 14g | 13.66g | N/A |
| Zinc | 0.13mg | 0.09mg | 0% |
| Sodium | 5mg | 1mg | 0% |
| Saturated fat | 0.069g | 0.092g | 0% |
| Monounsaturated fat | 0.015g | 0.14g | 0% |
| Polyunsaturated fat | 0.033g | 0.071g | 0% |
| Tryptophan | 0.009mg | 0.013mg | 0% |
| Threonine | 0.021mg | 0.031mg | 0% |
| Isoleucine | 0.022mg | 0.029mg | 0% |
| Leucine | 0.036mg | 0.05mg | 0% |
| Lysine | 0.037mg | 0.066mg | 0% |
| Methionine | 0.01mg | 0.008mg | 0% |
| Phenylalanine | 0.027mg | 0.027mg | 0% |
| Valine | 0.028mg | 0.042mg | 0% |
| Histidine | 0.039mg | 0.019mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +107.9% |
| Contains more OtherOther | +61.1% |
| Contains more FatsFats | +111.1% |
| Contains more WaterWater | +24% |
~equal in
Protein
~0.82g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -25% |
| Contains more Mono. FatMonounsaturated fat | +833.3% |
| Contains more Poly. FatPolyunsaturated fat | +115.2% |
