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  6. Ginger vs. Mango

Ginger vs. Mango — In-Depth Nutrition Comparison

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Important differences between ginger and mango

  • Ginger has more copper, magnesium, potassium, manganese, and iron; however, mango has more vitamin C, vitamin A, and folate.
  • Mango's daily need coverage for vitamin C is 35% more.
  • Ginger has 4 times more magnesium than mango. Ginger has 43mg of magnesium, while mango has 10mg.
  • Mango has a higher glycemic index than ginger.

The food varieties used in the comparison are Ginger root, raw and Mangos, raw.

Infographic

Ginger 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.
Ginger
Ginger
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
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 +330%
Contains more CalciumCalcium +45.5%
Contains more PotassiumPotassium +147%
Contains more IronIron +275%
Contains more CopperCopper +103.6%
Contains more ZincZinc +277.8%
Contains more PhosphorusPhosphorus +142.9%
Contains more ManganeseManganese +263.5%
Contains more SeleniumSelenium +16.7%
Contains less SodiumSodium -92.3%

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.
Ginger
Ginger
3
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 17% 0% 5.2% 0% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3% 16%
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 B3Vitamin B3 +12.1%
Contains more Vitamin B6Vitamin B6 +34.5%
Contains more CholineCholine +278.9%
Contains more Vitamin CVitamin C +628%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +246.2%
Contains more Vitamin B1Vitamin B1 +12%
Contains more Vitamin B2Vitamin B2 +11.8%
Contains more Vitamin KVitamin K +4100%
Contains more FolateFolate +290.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.197mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Ginger Mango DV% diff.
Vitamin C 5mg 36.4mg 35%
Copper 0.226mg 0.111mg 13%
Magnesium 43mg 10mg 8%
Folate 11µg 43µg 8%
Manganese 0.229mg 0.063mg 7%
Potassium 415mg 168mg 7%
Fructose 4.68g 6%
Iron 0.6mg 0.16mg 6%
Vitamin A 0µg 54µg 6%
Vitamin E 0.26mg 0.9mg 4%
Choline 28.8mg 7.6mg 4%
Phosphorus 34mg 14mg 3%
Vitamin B6 0.16mg 0.119mg 3%
Vitamin K 0.1µg 4.2µg 3%
Zinc 0.34mg 0.09mg 2%
Fiber 2g 1.6g 2%
Protein 1.82g 0.82g 2%
Saturated fat 0.203g 0.092g 1%
Polyunsaturated fat 0.154g 0.071g 1%
Vitamin B3 0.75mg 0.669mg 1%
Calories 80kcal 60kcal 1%
Fats 0.75g 0.38g 1%
Sodium 13mg 1mg 1%
Calcium 16mg 11mg 1%
Carbs 17.77g 14.98g 1%
Net carbs 15.77g 13.38g N/A
Sugar 1.7g 13.66g N/A
Selenium 0.7µg 0.6µg 0%
Vitamin B1 0.025mg 0.028mg 0%
Vitamin B2 0.034mg 0.038mg 0%
Vitamin B5 0.203mg 0.197mg 0%
Monounsaturated fat 0.154g 0.14g 0%
Tryptophan 0.012mg 0.013mg 0%
Threonine 0.036mg 0.031mg 0%
Isoleucine 0.051mg 0.029mg 0%
Leucine 0.074mg 0.05mg 0%
Lysine 0.057mg 0.066mg 0%
Methionine 0.013mg 0.008mg 0%
Phenylalanine 0.045mg 0.027mg 0%
Valine 0.073mg 0.042mg 0%
Histidine 0.03mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginger
Ginger
4
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 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 +122%
Contains more FatsFats +97.4%
Contains more CarbsCarbs +18.6%
Contains more OtherOther +113.9%
~equal in Water ~83.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginger
Ginger
2
40% 30% 30%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 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 Poly. FatPolyunsaturated fat +116.9%
Contains less Sat. FatSaturated fat -54.7%
~equal in Monounsaturated fat ~0.14g

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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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.