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Cooking plantain vs Mango - In-Depth Nutrition Comparison

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Summary of differences between Cooking plantain and Mango

  • Cooking plantain has more Vitamin B6, Potassium, Magnesium, and Iron, however Mango is higher in Vitamin C, Folate, and Vitamin E .
  • Mango covers your daily need of Vitamin C 20% more than Cooking plantain.
  • Cooking plantain has 4 times more Iron than Mango. While Cooking plantain has 0.6mg of Iron, Mango has only 0.16mg.

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

Infographic

Cooking plantain 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
Contains more Iron +275%
Contains more Magnesium +270%
Contains more Phosphorus +142.9%
Contains more Potassium +197%
Contains more Zinc +55.6%
Contains more Calcium +266.7%
Contains less Sodium -75%
Contains more Copper +37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 23% 27% 15% 45% 1% 4% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
Contains more Iron +275%
Contains more Magnesium +270%
Contains more Phosphorus +142.9%
Contains more Potassium +197%
Contains more Zinc +55.6%
Contains more Calcium +266.7%
Contains less Sodium -75%
Contains more Copper +37%

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
:
4
Mango
Contains more Vitamin B1 +85.7%
Contains more Vitamin B2 +42.1%
Contains more Vitamin B5 +32%
Contains more Vitamin B6 +151.3%
Contains more Vitamin E +542.9%
Contains more Vitamin C +97.8%
Contains more Folate +95.5%
Contains more Vitamin K +500%
Equal in Vitamin A - 1082
Equal in Vitamin B3 - 0.669
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
Contains more Vitamin B1 +85.7%
Contains more Vitamin B2 +42.1%
Contains more Vitamin B5 +32%
Contains more Vitamin B6 +151.3%
Contains more Vitamin E +542.9%
Contains more Vitamin C +97.8%
Contains more Folate +95.5%
Contains more Vitamin K +500%
Equal in Vitamin A - 1082
Equal in Vitamin B3 - 0.669

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cooking plantain 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cooking plantain Mango Opinion
Net carbs 29.59g 13.38g Cooking plantain
Protein 1.3g 0.82g Cooking plantain
Fats 0.37g 0.38g Mango
Carbs 31.89g 14.98g Cooking plantain
Calories 122kcal 60kcal Cooking plantain
Starch g g
Fructose g 4.68g Mango
Sugar 15g 13.66g Mango
Fiber 2.3g 1.6g Cooking plantain
Calcium 3mg 11mg Mango
Iron 0.6mg 0.16mg Cooking plantain
Magnesium 37mg 10mg Cooking plantain
Phosphorus 34mg 14mg Cooking plantain
Potassium 499mg 168mg Cooking plantain
Sodium 4mg 1mg Mango
Zinc 0.14mg 0.09mg Cooking plantain
Copper 0.081mg 0.111mg Mango
Vitamin A 1127IU 1082IU Cooking plantain
Vitamin E 0.14mg 0.9mg Mango
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18.4mg 36.4mg Mango
Vitamin B1 0.052mg 0.028mg Cooking plantain
Vitamin B2 0.054mg 0.038mg Cooking plantain
Vitamin B3 0.686mg 0.669mg Cooking plantain
Vitamin B5 0.26mg 0.197mg Cooking plantain
Vitamin B6 0.299mg 0.119mg Cooking plantain
Folate 22µg 43µg Mango
Vitamin B12 0µg 0µg
Vitamin K 0.7µg 4.2µg Mango
Tryptophan 0.015mg 0.013mg Cooking plantain
Threonine 0.034mg 0.031mg Cooking plantain
Isoleucine 0.036mg 0.029mg Cooking plantain
Leucine 0.059mg 0.05mg Cooking plantain
Lysine 0.06mg 0.066mg Mango
Methionine 0.017mg 0.008mg Cooking plantain
Phenylalanine 0.044mg 0.027mg Cooking plantain
Valine 0.046mg 0.042mg Cooking plantain
Histidine 0.064mg 0.019mg Cooking plantain
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.143g 0.092g Mango
Monounsaturated Fat 0.032g 0.14g Mango
Polyunsaturated fat 0.069g 0.071g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cooking plantain Mango
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
23
Cooking plantain
26
Mango
Mineral Summary Score
17
Cooking plantain
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 food.
Protein
8%
Cooking plantain
5%
Mango
Carbohydrates
32%
Cooking plantain
15%
Mango
Fats
2%
Cooking plantain
2%
Mango

Comparison summary

Which food is lower in Sugar?
Mango
Mango is lower in Sugar (difference - 1.34g)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 0.051g)
Which food is lower in glycemic index?
Cooking plantain
Cooking plantain is lower in glycemic index (difference - 14)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $0.3)
Which food is richer in minerals?
Cooking plantain
Cooking plantain is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 to the foods presented on this page can be found below.

  1. Cooking plantain - 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.