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

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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 2% 0% 137% 10% 12% 2% 4% 17% 6% 0% 28%
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 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%

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 Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Currant Mango Opinion
Net carbs 9.5g 13.38g Mango
Protein 1.4g 0.82g Currant
Fats 0.2g 0.38g Mango
Carbs 13.8g 14.98g Mango
Calories 56kcal 60kcal Mango
Starch g g
Fructose 3.53g 4.68g Mango
Sugar 7.37g 13.66g Currant
Fiber 4.3g 1.6g Currant
Calcium 33mg 11mg Currant
Iron 1mg 0.16mg Currant
Magnesium 13mg 10mg Currant
Phosphorus 44mg 14mg Currant
Potassium 275mg 168mg Currant
Sodium 1mg 1mg
Zinc 0.23mg 0.09mg Currant
Copper 0.107mg 0.111mg Mango
Vitamin A 42IU 1082IU Mango
Vitamin E 0.1mg 0.9mg Mango
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 41mg 36.4mg Currant
Vitamin B1 0.04mg 0.028mg Currant
Vitamin B2 0.05mg 0.038mg Currant
Vitamin B3 0.1mg 0.669mg Mango
Vitamin B5 0.064mg 0.197mg Mango
Vitamin B6 0.07mg 0.119mg Mango
Folate 8µg 43µg Mango
Vitamin B12 0µg 0µg
Vitamin K 11µg 4.2µg Currant
Tryptophan mg 0.013mg Mango
Threonine mg 0.031mg Mango
Isoleucine mg 0.029mg Mango
Leucine mg 0.05mg Mango
Lysine mg 0.066mg Mango
Methionine mg 0.008mg Mango
Phenylalanine mg 0.027mg Mango
Valine mg 0.042mg Mango
Histidine mg 0.019mg Mango
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.017g 0.092g Currant
Monounsaturated Fat 0.028g 0.14g Mango
Polyunsaturated fat 0.088g 0.071g Currant

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant 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
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

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 Sodium?
?
The foods are relatively equal in Sodium (1 mg)
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. 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.