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Dried fruit vs Mango - In-Depth Nutrition Comparison

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How are Dried fruit and Mango different?

  • Dried fruit is richer in Iron, Potassium, Copper, Vitamin E , Fiber, Vitamin A, Vitamin B3, and Phosphorus, while Mango is higher in Vitamin C, and Folate.
  • Mango covers your daily need of Vitamin C 39% more than Dried fruit.
  • Dried fruit contains 17 times more Iron than Mango. Dried fruit contains 2.66mg of Iron, while Mango contains 0.16mg.

Apricots, dried, sulfured, uncooked and Mangos, raw types were used in this article.

Infographic

Dried fruit 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 +1562.5%
Contains more Calcium +400%
Contains more Potassium +591.7%
Contains more Magnesium +220%
Contains more Copper +209%
Contains more Zinc +333.3%
Contains more Phosphorus +407.1%
Contains less Sodium -90%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 100% 17% 103% 23% 115% 11% 31% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 4% 15% 8% 37% 3% 6% 1%
Contains more Iron +1562.5%
Contains more Calcium +400%
Contains more Potassium +591.7%
Contains more Magnesium +220%
Contains more Copper +209%
Contains more Zinc +333.3%
Contains more Phosphorus +407.1%
Contains less Sodium -90%

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 A +233.1%
Contains more Vitamin E +381.1%
Contains more Vitamin B2 +94.7%
Contains more Vitamin B3 +287%
Contains more Vitamin B5 +161.9%
Contains more Vitamin B6 +20.2%
Contains more Vitamin C +3540%
Contains more Vitamin B1 +86.7%
Contains more Vitamin K +35.5%
Contains more Folate +330%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 217% 87% 0% 4% 18% 49% 31% 33% 0% 8% 8%
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 A +233.1%
Contains more Vitamin E +381.1%
Contains more Vitamin B2 +94.7%
Contains more Vitamin B3 +287%
Contains more Vitamin B5 +161.9%
Contains more Vitamin B6 +20.2%
Contains more Vitamin C +3540%
Contains more Vitamin B1 +86.7%
Contains more Vitamin K +35.5%
Contains more Folate +330%

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

All nutrients comparison - raw data values

Nutrient Dried fruit Mango Opinion
Calories 241kcal 60kcal Dried fruit
Protein 3.39g 0.82g Dried fruit
Fats 0.51g 0.38g Dried fruit
Vitamin C 1mg 36.4mg Mango
Net carbs 55.34g 13.38g Dried fruit
Carbs 62.64g 14.98g Dried fruit
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 2.66mg 0.16mg Dried fruit
Calcium 55mg 11mg Dried fruit
Potassium 1162mg 168mg Dried fruit
Magnesium 32mg 10mg Dried fruit
Sugar 53.44g 13.66g Mango
Fiber 7.3g 1.6g Dried fruit
Copper 0.343mg 0.111mg Dried fruit
Zinc 0.39mg 0.09mg Dried fruit
Starch 0.35g g Dried fruit
Phosphorus 71mg 14mg Dried fruit
Sodium 10mg 1mg Mango
Vitamin A 3604IU 1082IU Dried fruit
Vitamin E 4.33mg 0.9mg Dried fruit
Vitamin D 0µg 0µg
Vitamin B1 0.015mg 0.028mg Mango
Vitamin B2 0.074mg 0.038mg Dried fruit
Vitamin B3 2.589mg 0.669mg Dried fruit
Vitamin B5 0.516mg 0.197mg Dried fruit
Vitamin B6 0.143mg 0.119mg Dried fruit
Vitamin B12 0µg 0µg
Vitamin K 3.1µg 4.2µg Mango
Folate 10µg 43µg Mango
Trans Fat g 0g Dried fruit
Saturated Fat 0.017g 0.092g Dried fruit
Monounsaturated Fat 0.074g 0.14g Mango
Polyunsaturated fat 0.074g 0.071g Dried fruit
Tryptophan 0.016mg 0.013mg Dried fruit
Threonine 0.073mg 0.031mg Dried fruit
Isoleucine 0.063mg 0.029mg Dried fruit
Leucine 0.105mg 0.05mg Dried fruit
Lysine 0.083mg 0.066mg Dried fruit
Methionine 0.015mg 0.008mg Dried fruit
Phenylalanine 0.062mg 0.027mg Dried fruit
Valine 0.078mg 0.042mg Dried fruit
Histidine 0.047mg 0.019mg Dried fruit
Fructose 12.47g 4.68g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Mango
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
38
Dried fruit
26
Mango
Mineral Summary Score
50
Dried fruit
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
20%
Dried fruit
5%
Mango
Carbohydrates
63%
Dried fruit
15%
Mango
Fats
2%
Dried fruit
2%
Mango

Comparison summary

Which food is lower in Sugar?
Mango
Mango is lower in Sugar (difference - 39.78g)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 9mg)
Which food is cheaper?
Mango
Mango is cheaper (difference - $1.7)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.075g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Dried fruit
Dried fruit 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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.