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  6. Plantain vs. Mango

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

Plantain 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 23% 0.6% 41% 22% 22% 3.5% 12% 0.65% 0% 7.6%
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 +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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 36% 0% 15% 2.6% 12% 12% 14% 14% 55% 0% 1.8% 20%
Mango
Mango
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 121% 0% 18% 18% 7% 8.8% 13% 12% 27% 0% 11% 32%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain Mango 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%
Protein per 100 calories 0.68g 1.4g N/A
Calories per 10 g protein 1468kcal 732kcal N/A
Weight per 100 calories 86g 167g N/A
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
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Mango
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 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
59% 13% 28%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.033 g
Mango
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 -25%
Contains more Mono. FatMonounsaturated fat +833.3%
Contains more Poly. FatPolyunsaturated fat +115.2%

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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. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/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.