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Currant vs Mango - In-Depth Nutrition Comparison

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Significant differences between Currant and Mango

  • Currant has more Fiber, Iron, Vitamin K, Manganese, and Vitamin C, however Mango is richer in Folate, Vitamin A, and Vitamin E .
  • Currant covers your daily Fiber needs 11% more than Mango.
  • Mango has 6 times less Iron than Currant. Currant has 1mg of Iron, while Mango has 0.16mg.

Specific food types used in this comparison are Currants, red and white, raw and Mangos, raw.

Infographic

Currant 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
:
1
Mango
Contains more Iron +525%
Contains more Calcium +200%
Contains more Potassium +63.7%
Contains more Magnesium +30%
Contains more Zinc +155.6%
Contains more Phosphorus +214.3%
Equal in Copper - 0.111
Equal in Sodium - 1
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 38% 10% 25% 10% 36% 7% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 4% 15% 8% 37% 3% 6% 1%
Contains more Iron +525%
Contains more Calcium +200%
Contains more Potassium +63.7%
Contains more Magnesium +30%
Contains more Zinc +155.6%
Contains more Phosphorus +214.3%
Equal in Copper - 0.111
Equal in Sodium - 1

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
:
6
Mango
Contains more Vitamin C +12.6%
Contains more Vitamin B1 +42.9%
Contains more Vitamin B2 +31.6%
Contains more Vitamin K +161.9%
Contains more Vitamin A +2476.2%
Contains more Vitamin E +800%
Contains more Vitamin B3 +569%
Contains more Vitamin B5 +207.8%
Contains more Vitamin B6 +70%
Contains more Folate +437.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 137% 3% 2% 0% 10% 12% 2% 4% 17% 0% 28% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 122% 65% 19% 0% 7% 9% 13% 12% 28% 0% 11% 33%
Contains more Vitamin C +12.6%
Contains more Vitamin B1 +42.9%
Contains more Vitamin B2 +31.6%
Contains more Vitamin K +161.9%
Contains more Vitamin A +2476.2%
Contains more Vitamin E +800%
Contains more Vitamin B3 +569%
Contains more Vitamin B5 +207.8%
Contains more Vitamin B6 +70%
Contains more Folate +437.5%

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
18
Currant
26
Mango
Mineral Summary Score
18
Currant
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%
Currant
5%
Mango
Carbohydrates
14%
Currant
15%
Mango
Fats
1%
Currant
2%
Mango

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.
Currant Mango
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is cheaper?
Mango
Mango is cheaper (difference - $0.2)
Which food is lower in Sugar?
Currant
Currant is lower in Sugar (difference - 6.29g)
Which food is lower in Saturated Fat?
Currant
Currant is lower in Saturated Fat (difference - 0.075g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Currant
Currant is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 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.

All nutrients comparison - raw data values

Nutrient Currant Mango Opinion
Calories 56 60 Mango
Protein 1.4 0.82 Currant
Fats 0.2 0.38 Mango
Vitamin C 41 36.4 Currant
Carbs 13.8 14.98 Mango
Cholesterol 0 0
Vitamin D 0 0
Iron 1 0.16 Currant
Calcium 33 11 Currant
Potassium 275 168 Currant
Magnesium 13 10 Currant
Sugar 7.37 13.66 Currant
Fiber 4.3 1.6 Currant
Copper 0.107 0.111 Mango
Zinc 0.23 0.09 Currant
Starch
Phosphorus 44 14 Currant
Sodium 1 1
Vitamin A 42 1082 Mango
Vitamin E 0.1 0.9 Mango
Vitamin D 0 0
Vitamin B1 0.04 0.028 Currant
Vitamin B2 0.05 0.038 Currant
Vitamin B3 0.1 0.669 Mango
Vitamin B5 0.064 0.197 Mango
Vitamin B6 0.07 0.119 Mango
Vitamin B12 0 0
Vitamin K 11 4.2 Currant
Folate 8 43 Mango
Trans Fat 0 0
Saturated Fat 0.017 0.092 Currant
Monounsaturated Fat 0.028 0.14 Mango
Polyunsaturated fat 0.088 0.071 Currant
Tryptophan 0.013 Mango
Threonine 0.031 Mango
Isoleucine 0.029 Mango
Leucine 0.05 Mango
Lysine 0.066 Mango
Methionine 0.008 Mango
Phenylalanine 0.027 Mango
Valine 0.042 Mango
Histidine 0.019 Mango
Fructose 3.53 4.68 Mango

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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.