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  6. Dried fruit vs. Mango

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 RAE, 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
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% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Mango
Mango
1
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 CalciumCalcium +400%
Contains more PotassiumPotassium +591.7%
Contains more IronIron +1562.5%
Contains more CopperCopper +209%
Contains more ZincZinc +333.3%
Contains more PhosphorusPhosphorus +407.1%
Contains more ManganeseManganese +273%
Contains more SeleniumSelenium +266.7%
Contains less SodiumSodium -90%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Mango
Mango
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 121% 65% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Contains more Vitamin AVitamin A +233.1%
Contains more Vitamin E Vitamin E +381.1%
Contains more Vitamin B2Vitamin B2 +94.7%
Contains more Vitamin B3Vitamin B3 +287%
Contains more Vitamin B5Vitamin B5 +161.9%
Contains more Vitamin B6Vitamin B6 +20.2%
Contains more CholineCholine +82.9%
Contains more Vitamin CVitamin C +3540%
Contains more Vitamin B1Vitamin B1 +86.7%
Contains more Vitamin KVitamin K +35.5%
Contains more FolateFolate +330%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Mango
Mango
1
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more ProteinProtein +313.4%
Contains more FatsFats +34.2%
Contains more CarbsCarbs +318.2%
Contains more OtherOther +613.9%
Contains more WaterWater +170.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Mango
Mango
1
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 -81.5%
Contains more Mono. FatMonounsaturated Fat +89.2%
~equal in Polyunsaturated fat ~0.071g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Mango
Mango
0
51% 15% 34%
Starch: 0 g
Sucrose: 6.97 g
Glucose: 2.01 g
Fructose: 4.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +13.2%
Contains more GlucoseGlucose +1545.8%
Contains more FructoseFructose +166.5%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Magnesium 32mg 10mg Dried fruit
Calcium 55mg 11mg Dried fruit
Potassium 1162mg 168mg Dried fruit
Iron 2.66mg 0.16mg 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 Dried fruit
Phosphorus 71mg 14mg Dried fruit
Sodium 10mg 1mg Mango
Vitamin A 3604IU 1082IU Dried fruit
Vitamin A RAE 180µg 54µg Dried fruit
Vitamin E 4.33mg 0.9mg Dried fruit
Manganese 0.235mg 0.063mg Dried fruit
Selenium 2.2µg 0.6µg Dried fruit
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 K 3.1µg 4.2µg Mango
Folate 10µg 43µg Mango
Choline 13.9mg 7.6mg 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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Dried fruit
25%
Mango
Minerals Daily Need Coverage Score
44%
Dried fruit
9%
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

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. 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.