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Grape vs Mango - In-Depth Nutrition Comparison

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What are the differences between Grape and Mango?

  • Grape is higher in Manganese, Vitamin K, and Vitamin B1, yet Mango is higher in Vitamin C, Folate, Copper, and Vitamin A RAE.
  • Mango's daily need coverage for Vitamin C is 36% more.
  • Grape has 11 times more Manganese than Mango. While Grape has 0.718mg of Manganese, Mango has only 0.063mg.
  • The amount of Sugar in Mango is lower.

We used Grapes, american type (slip skin), raw and Mangos, raw types in this article.

Infographic

Grape 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
Grape
3
:
5
Mango
Contains more Calcium +27.3%
Contains more Iron +81.3%
Contains more Potassium +13.7%
Contains more Magnesium +100%
Contains more Phosphorus +40%
Contains less Sodium -50%
Contains more Zinc +125%
Contains more Copper +177.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 4% 5% 17% 1% 2% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
Contains more Calcium +27.3%
Contains more Iron +81.3%
Contains more Potassium +13.7%
Contains more Magnesium +100%
Contains more Phosphorus +40%
Contains less Sodium -50%
Contains more Zinc +125%
Contains more Copper +177.5%

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
Grape
3
:
7
Mango
Contains more Vitamin B1 +228.6%
Contains more Vitamin B2 +50%
Contains more Vitamin K +247.6%
Contains more Vitamin A +982%
Contains more Vitamin E +373.7%
Contains more Vitamin C +810%
Contains more Vitamin B3 +123%
Contains more Vitamin B5 +720.8%
Contains more Folate +975%
Equal in Vitamin B6 - 0.119
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 37%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
Contains more Vitamin B1 +228.6%
Contains more Vitamin B2 +50%
Contains more Vitamin K +247.6%
Contains more Vitamin A +982%
Contains more Vitamin E +373.7%
Contains more Vitamin C +810%
Contains more Vitamin B3 +123%
Contains more Vitamin B5 +720.8%
Contains more Folate +975%
Equal in Vitamin B6 - 0.119

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

All nutrients comparison - raw data values

Nutrient Grape Mango Opinion
Net carbs 16.25g 13.38g Grape
Protein 0.63g 0.82g Mango
Fats 0.35g 0.38g Mango
Carbs 17.15g 14.98g Grape
Calories 67kcal 60kcal Grape
Starch g g
Fructose g 4.68g Mango
Sugar 16.25g 13.66g Mango
Fiber 0.9g 1.6g Mango
Calcium 14mg 11mg Grape
Iron 0.29mg 0.16mg Grape
Magnesium 5mg 10mg Mango
Phosphorus 10mg 14mg Mango
Potassium 191mg 168mg Grape
Sodium 2mg 1mg Mango
Zinc 0.04mg 0.09mg Mango
Copper 0.04mg 0.111mg Mango
Vitamin A 100IU 1082IU Mango
Vitamin E 0.19mg 0.9mg Mango
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4mg 36.4mg Mango
Vitamin B1 0.092mg 0.028mg Grape
Vitamin B2 0.057mg 0.038mg Grape
Vitamin B3 0.3mg 0.669mg Mango
Vitamin B5 0.024mg 0.197mg Mango
Vitamin B6 0.11mg 0.119mg Mango
Folate 4µg 43µg Mango
Vitamin B12 0µg 0µg
Vitamin K 14.6µg 4.2µg Grape
Tryptophan 0.003mg 0.013mg Mango
Threonine 0.017mg 0.031mg Mango
Isoleucine 0.005mg 0.029mg Mango
Leucine 0.013mg 0.05mg Mango
Lysine 0.014mg 0.066mg Mango
Methionine 0.021mg 0.008mg Grape
Phenylalanine 0.013mg 0.027mg Mango
Valine 0.017mg 0.042mg Mango
Histidine 0.023mg 0.019mg Grape
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.114g 0.092g Mango
Monounsaturated Fat 0.014g 0.14g Mango
Polyunsaturated fat 0.102g 0.071g Grape

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape Mango
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
11
Grape
26
Mango
Mineral Summary Score
7
Grape
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
4%
Grape
5%
Mango
Carbohydrates
17%
Grape
15%
Mango
Fats
2%
Grape
2%
Mango

Comparison summary

Which food is lower in Sugar?
Mango
Mango is lower in Sugar (difference - 2.59g)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 0.022g)
Which food is cheaper?
Mango
Mango is cheaper (difference - $0.2)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food is lower in glycemic index?
Grape
Grape is lower in glycemic index (difference - 2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.