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Mango vs Apple - In-Depth Nutrition Comparison

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How are Mango and Apple different?

  • Mango has more Vitamin C, Folate, Copper, Vitamin B6 and Vitamin A than Apple.
  • Daily need coverage for Vitamin C from Mango is 35% higher.
  • Mango contains 18 times more Vitamin A than Apple. While Mango contains 54µg of Vitamin A, Apple contains only 3µg.
  • Apple has less Sugars.

Mangos, raw and Apples, raw, with skin are the varieties used in this article.

Infographic

Mango vs Apple 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
Mango
Mango
7
:
0
Apple
Apple
Contains more Iron +33.3%
Contains more Calcium +83.3%
Contains more Potassium +57%
Contains more Magnesium +100%
Contains more Copper +311.1%
Contains more Zinc +125%
Contains more Phosphorus +27.3%
Equal in Sodium - 1
Mango
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 4% 15% 8% 37% 3% 6% 1%
Apple
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 5% 2% 10% 4% 9% 2% 5% 1%
Contains more Iron +33.3%
Contains more Calcium +83.3%
Contains more Potassium +57%
Contains more Magnesium +100%
Contains more Copper +311.1%
Contains more Zinc +125%
Contains more Phosphorus +27.3%
Equal in Sodium - 1

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
Mango
Mango
10
:
0
Apple
Apple
Contains more Vitamin C +691.3%
Contains more Vitamin A +1903.7%
Contains more Vitamin E +400%
Contains more Vitamin B1 +64.7%
Contains more Vitamin B2 +46.2%
Contains more Vitamin B3 +635.2%
Contains more Vitamin B5 +223%
Contains more Vitamin B6 +190.2%
Contains more Vitamin K +90.9%
Contains more Folate +1333.3%
Mango
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 122% 65% 19% 0% 7% 9% 13% 12% 28% 0% 11% 33%
Apple
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 16% 4% 4% 0% 5% 6% 2% 4% 10% 0% 6% 3%
Contains more Vitamin C +691.3%
Contains more Vitamin A +1903.7%
Contains more Vitamin E +400%
Contains more Vitamin B1 +64.7%
Contains more Vitamin B2 +46.2%
Contains more Vitamin B3 +635.2%
Contains more Vitamin B5 +223%
Contains more Vitamin B6 +190.2%
Contains more Vitamin K +90.9%
Contains more Folate +1333.3%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
26
Mango
5
Apple
Mineral Summary Score
10
Mango
4
Apple

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 the food
Protein
5%
Mango
2%
Apple
Carbohydrates
15%
Mango
14%
Apple
Fats
2%
Mango
1%
Apple

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mango Apple
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in Sodium Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Mango Apple
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Mango
Mango is relatively richer in minerals
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 contains less Sugars?
Apple
Apple contains less Sugars (difference - 3.27g)
Which food is lower in Saturated Fat?
Apple
Apple is lower in Saturated Fat (difference - 0.064g)
Which food is lower in glycemic index?
Apple
Apple is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Mango Apple Opinion
Calories 60 52 Mango
Protein 0.82 0.26 Mango
Fats 0.38 0.17 Mango
Vitamin C 36.4 4.6 Mango
Carbs 14.98 13.81 Mango
Cholesterol 0 0
Vitamin D 0 0
Iron 0.16 0.12 Mango
Calcium 11 6 Mango
Potassium 168 107 Mango
Magnesium 10 5 Mango
Sugars 13.66 10.39 Apple
Fiber 1.6 2.4 Apple
Copper 0.111 0.027 Mango
Zinc 0.09 0.04 Mango
Starch 0.05 Apple
Phosphorus 14 11 Mango
Sodium 1 1
Vitamin A 1082 54 Mango
Vitamin E 0.9 0.18 Mango
Vitamin D 0 0
Vitamin B1 0.028 0.017 Mango
Vitamin B2 0.038 0.026 Mango
Vitamin B3 0.669 0.091 Mango
Vitamin B5 0.197 0.061 Mango
Vitamin B6 0.119 0.041 Mango
Vitamin B12 0 0
Vitamin K 4.2 2.2 Mango
Folate 43 3 Mango
Trans Fat 0 0
Saturated Fat 0.092 0.028 Apple
Monounsaturated Fat 0.14 0.007 Mango
Polyunsaturated fat 0.071 0.051 Mango
Tryptophan 0.013 0.001 Mango
Threonine 0.031 0.006 Mango
Isoleucine 0.029 0.006 Mango
Leucine 0.05 0.013 Mango
Lysine 0.066 0.012 Mango
Methionine 0.008 0.001 Mango
Phenylalanine 0.027 0.006 Mango
Valine 0.042 0.012 Mango
Histidine 0.019 0.005 Mango
Fructose 4.68 5.9 Apple

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 of the foods presented on this page can be found below.

  1. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrients
  2. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.