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  6. English muffin vs. Mango

English muffin vs. Mango — In-Depth Nutrition Comparison

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A recap on differences between English muffins and mango

  • English muffins are higher in phosphorus, manganese, vitamin B1, iron, vitamin B2, and vitamin B3, yet mango is higher in vitamin C, vitamin A, and vitamin B6.
  • Mango covers your daily vitamin C needs 40% more than English muffins.
  • English muffins contain 464 times more sodium than mango. While English muffins contain 464mg of sodium, mango contains only 1mg.
  • The glycemic index of mango is lower.

Food varieties used in this article are English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Mangos, raw.

Infographic

English muffin 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" 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 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
Mango
Mango
3
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 +110%
Contains more CalciumCalcium +372.7%
Contains more IronIron +456.3%
Contains more CopperCopper +16.2%
Contains more ZincZinc +677.8%
Contains more PhosphorusPhosphorus +850%
Contains more ManganeseManganese +466.7%
Contains more PotassiumPotassium +28.2%
Contains less SodiumSodium -99.8%

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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Mango
Mango
7
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% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Contains more Vitamin B1Vitamin B1 +546.4%
Contains more Vitamin B2Vitamin B2 +305.3%
Contains more Vitamin B3Vitamin B3 +134.1%
Contains more Vitamin B5Vitamin B5 +126.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +36300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +176.7%
Contains more FolateFolate +16.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient English muffin Mango DV% diff.
Vitamin C 0.1mg 36.4mg 40%
Sodium 464mg 1mg 20%
Phosphorus 133mg 14mg 17%
Protein 7.7g 0.82g 14%
Vitamin B1 0.181mg 0.028mg 13%
Manganese 0.357mg 0.063mg 13%
Carbs 46g 14.98g 10%
Calories 235kcal 60kcal 9%
Vitamin B2 0.154mg 0.038mg 9%
Iron 0.89mg 0.16mg 9%
Vitamin A 0µg 54µg 6%
Vitamin B6 0.043mg 0.119mg 6%
Vitamin B3 1.566mg 0.669mg 6%
Vitamin E 0.9mg 6%
Fructose 4.68g 6%
Zinc 0.7mg 0.09mg 6%
Vitamin B5 0.446mg 0.197mg 5%
Polyunsaturated fat 0.888g 0.071g 5%
Calcium 52mg 11mg 4%
Vitamin K 4.2µg 4%
Fiber 2.7g 1.6g 4%
Magnesium 21mg 10mg 3%
Folate 37µg 43µg 2%
Vitamin B12 0.04µg 0µg 2%
Copper 0.129mg 0.111mg 2%
Fats 1.8g 0.38g 2%
Saturated fat 0.259g 0.092g 1%
Selenium 0.6µg 1%
Choline 7.6mg 1%
Potassium 131mg 168mg 1%
Net carbs 43.3g 13.38g N/A
Sugar 13.66g N/A
Monounsaturated fat 0.302g 0.14g 0%
Tryptophan 0.092mg 0.013mg 0%
Threonine 0.242mg 0.031mg 0%
Isoleucine 0.315mg 0.029mg 0%
Leucine 0.553mg 0.05mg 0%
Lysine 0.241mg 0.066mg 0%
Methionine 0.139mg 0.008mg 0%
Phenylalanine 0.379mg 0.027mg 0%
Valine 0.353mg 0.042mg 0%
Histidine 0.17mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 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 +839%
Contains more FatsFats +373.7%
Contains more CarbsCarbs +207.1%
Contains more OtherOther +566.7%
Contains more WaterWater +98.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 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 more Mono. FatMonounsaturated fat +115.7%
Contains more Poly. FatPolyunsaturated fat +1150.7%
Contains less Sat. FatSaturated fat -64.5%

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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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.