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French toast vs. Mango — In-Depth Nutrition Comparison

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A recap on differences between french toast and mango

  • French toast is higher in selenium, vitamin B2, iron, phosphorus, vitamin B1, and vitamin B12, yet mango is higher in vitamin C.
  • Mango covers your daily vitamin C needs 40% more than french toast.
  • The glycemic index of mango is lower.

Food varieties used in this article are French toast, prepared from recipe, made with low fat (2%) milk and Mangos, raw.

Infographic

French toast 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 12% 30% 12% 63% 19% 18% 50% 62% 25% 110%
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 +70%
Contains more CalciumCalcium +809.1%
Contains more IronIron +943.8%
Contains more ZincZinc +644.4%
Contains more PhosphorusPhosphorus +735.7%
Contains more ManganeseManganese +198.4%
Contains more SeleniumSelenium +3250%
Contains more PotassiumPotassium +25.4%
Contains more CopperCopper +91.4%
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 1% 41% 0% 0% 51% 74% 31% 33% 17% 39% 0% 32% 0%
Mango
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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 AVitamin A +129.6%
Contains more Vitamin B1Vitamin B1 +628.6%
Contains more Vitamin B2Vitamin B2 +744.7%
Contains more Vitamin B3Vitamin B3 +143.3%
Contains more Vitamin B5Vitamin B5 +178.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +12033.3%
Contains more Vitamin B6Vitamin B6 +60.8%
~equal in Vitamin D ~0µg
~equal in Folate ~43µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 g
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 +2742.1%
Contains more CarbsCarbs +66.9%
Contains more OtherOther +400%
Contains more WaterWater +52.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 46% 26%
Saturated fat: Sat. Fat 2.723 g
Monounsaturated fat: Mono. Fat 4.524 g
Polyunsaturated fat: Poly. Fat 2.594 g
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 +3131.4%
Contains more Poly. FatPolyunsaturated fat +3553.5%
Contains less Sat. FatSaturated fat -96.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
French toast Mango
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient French toast Mango DV% diff.
Vitamin C 0.3mg 36.4mg 40%
Cholesterol 116mg 0mg 39%
Selenium 20.1µg 0.6µg 35%
Vitamin B2 0.321mg 0.038mg 22%
Sodium 479mg 1mg 21%
Iron 1.67mg 0.16mg 19%
Polyunsaturated fat 2.594g 0.071g 17%
Fats 10.8g 0.38g 16%
Vitamin B1 0.204mg 0.028mg 15%
Phosphorus 117mg 14mg 15%
Protein 7.7g 0.82g 14%
Vitamin B12 0.31µg 0µg 13%
Saturated fat 2.723g 0.092g 12%
Monounsaturated fat 4.524g 0.14g 11%
Calcium 100mg 11mg 9%
Vitamin A 124µg 54µg 8%
Calories 229kcal 60kcal 8%
Vitamin B5 0.549mg 0.197mg 7%
Copper 0.058mg 0.111mg 6%
Fiber 1.6g 6%
Fructose 4.68g 6%
Vitamin B3 1.628mg 0.669mg 6%
Vitamin E 0.9mg 6%
Zinc 0.67mg 0.09mg 5%
Manganese 0.188mg 0.063mg 5%
Vitamin K 4.2µg 4%
Carbs 25g 14.98g 3%
Vitamin B6 0.074mg 0.119mg 3%
Magnesium 17mg 10mg 2%
Potassium 134mg 168mg 1%
Choline 7.6mg 1%
Net carbs 25g 13.38g N/A
Sugar 13.66g N/A
Folate 43µg 43µg 0%
Tryptophan 0.094mg 0.013mg 0%
Threonine 0.305mg 0.031mg 0%
Isoleucine 0.375mg 0.029mg 0%
Leucine 0.621mg 0.05mg 0%
Lysine 0.413mg 0.066mg 0%
Methionine 0.188mg 0.008mg 0%
Phenylalanine 0.389mg 0.027mg 0%
Valine 0.419mg 0.042mg 0%
Histidine 0.179mg 0.019mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.01g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
French toast 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
25%
French toast
21%
Mango
Minerals Daily Need Coverage Score
40%
French toast
9%
Mango

Comparison summary

Which food is lower in Cholesterol?
Mango
Mango is lower in Cholesterol (difference - 116mg)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 478mg)
Which food is lower in Saturated fat?
Mango
Mango is lower in Saturated fat (difference - 2.631g)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 16)
Which food is lower in Sugar?
French toast
French toast is lower in Sugar (difference - 13.66g)
Which food is cheaper?
French toast
French toast is cheaper (difference - $0.3)
Which food is richer in minerals?
French toast
French toast is relatively richer in minerals
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. French toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/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.