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Mandarin orange vs Mango - In-Depth Nutrition Comparison

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The main differences between Mandarin orange and Mango

  • Mango is richer than Mandarin orange in Vitamin C, Copper, and Folate.
  • Daily need coverage for Vitamin C from Mango is 11% higher.
  • Mandarin orange contains 3 times more Calcium than Mango. Mandarin orange contains 37mg of Calcium, while Mango contains 11mg.
  • Mandarin orange contains less Sugar.

Food types used in this article are Tangerines, (mandarin oranges), raw and Mangos, raw.

Infographic

Mandarin orange 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
Contains more Calcium +236.4%
Contains more Magnesium +20%
Contains more Phosphorus +42.9%
Contains less Sodium -50%
Contains more Zinc +28.6%
Contains more Copper +164.3%
Equal in Iron - 0.16
Equal in Potassium - 168
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 6% 9% 9% 15% 1% 2% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
Contains more Calcium +236.4%
Contains more Magnesium +20%
Contains more Phosphorus +42.9%
Contains less Sodium -50%
Contains more Zinc +28.6%
Contains more Copper +164.3%
Equal in Iron - 0.16
Equal in Potassium - 168

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
:
8
Mango
Contains more Vitamin B1 +107.1%
Contains more Vitamin A +58.9%
Contains more Vitamin E +350%
Contains more Vitamin C +36.3%
Contains more Vitamin B3 +77.9%
Contains more Vitamin B6 +52.6%
Contains more Folate +168.8%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.038
Equal in Vitamin B5 - 0.197
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 4% 0% 89% 15% 9% 8% 13% 18% 12% 0% 0%
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 +107.1%
Contains more Vitamin A +58.9%
Contains more Vitamin E +350%
Contains more Vitamin C +36.3%
Contains more Vitamin B3 +77.9%
Contains more Vitamin B6 +52.6%
Contains more Folate +168.8%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.038
Equal in Vitamin B5 - 0.197

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

All nutrients comparison - raw data values

Nutrient Mandarin orange Mango Opinion
Net carbs 11.54g 13.38g Mango
Protein 0.81g 0.82g Mango
Fats 0.31g 0.38g Mango
Carbs 13.34g 14.98g Mango
Calories 53kcal 60kcal Mango
Starch 0g g Mandarin orange
Fructose 2.4g 4.68g Mango
Sugar 10.58g 13.66g Mandarin orange
Fiber 1.8g 1.6g Mandarin orange
Calcium 37mg 11mg Mandarin orange
Iron 0.15mg 0.16mg Mango
Magnesium 12mg 10mg Mandarin orange
Phosphorus 20mg 14mg Mandarin orange
Potassium 166mg 168mg Mango
Sodium 2mg 1mg Mango
Zinc 0.07mg 0.09mg Mango
Copper 0.042mg 0.111mg Mango
Vitamin A 681IU 1082IU Mango
Vitamin E 0.2mg 0.9mg Mango
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 26.7mg 36.4mg Mango
Vitamin B1 0.058mg 0.028mg Mandarin orange
Vitamin B2 0.036mg 0.038mg Mango
Vitamin B3 0.376mg 0.669mg Mango
Vitamin B5 0.216mg 0.197mg Mandarin orange
Vitamin B6 0.078mg 0.119mg Mango
Folate 16µg 43µg Mango
Vitamin B12 0µg 0µg
Vitamin K 0µg 4.2µg Mango
Tryptophan 0.002mg 0.013mg Mango
Threonine 0.016mg 0.031mg Mango
Isoleucine 0.017mg 0.029mg Mango
Leucine 0.028mg 0.05mg Mango
Lysine 0.032mg 0.066mg Mango
Methionine 0.002mg 0.008mg Mango
Phenylalanine 0.018mg 0.027mg Mango
Valine 0.021mg 0.042mg Mango
Histidine 0.011mg 0.019mg Mango
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.039g 0.092g Mandarin orange
Monounsaturated Fat 0.06g 0.14g Mango
Polyunsaturated fat 0.065g 0.071g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mandarin orange 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
17
Mandarin orange
26
Mango
Mineral Summary Score
8
Mandarin orange
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
5%
Mandarin orange
5%
Mango
Carbohydrates
13%
Mandarin orange
15%
Mango
Fats
1%
Mandarin orange
2%
Mango

Comparison summary

Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 1mg)
Which food is cheaper?
Mango
Mango is cheaper (difference - $0.1)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food is lower in Sugar?
Mandarin orange
Mandarin orange is lower in Sugar (difference - 3.08g)
Which food is lower in Saturated Fat?
Mandarin orange
Mandarin orange is lower in Saturated Fat (difference - 0.053g)
Which food is lower in glycemic index?
Mandarin orange
Mandarin orange is lower in glycemic index (difference - 4)
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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.