Mango vs Apple - Health impact and Nutrition Comparison

Summary

Both foods have positive effects on human health in general, especially reducing the risk of diabetes.

However, a more in-depth evaluation shows that mango is richer in mineral composition. It contains 125% times more zinc, 311% more copper, and about 100% more magnesium, as well as being a great source of vitamins such as vitamin A and vitamin C, which it has about 2000% and 700% more of, respectively.

Introduction

Apple and mango share the same clade, Rosids, but differ in classification, appearance, and nutritional content.

While the origin of mango is said to be India, where it is the national fruit, the origin of apple is considered Central Asia.

Apples were domesticated about 4000 to 1000 years ago and then distributed to Europe by the silk road. Mango is considered an evolutionary anachronism, which means that the mango is developed as a result of coevolution with another species (in this case, an extinct megafauna mammal).

All the essential aspects of the differences between apple and mango will be discussed in this article.

Classification

Apple and mango belong to the same clade, Rosids, but their evolution was branched off. Hence, mango belongs to the genus Mangifera, with the scientific name Mangifera indica, while apple belongs to the genus Malus, the scientific name of which is Malus domestica.

Appearance

Both apple and mango grow on the trees. Apples are usually round, from 2 to 4in (5 to 10cm) in diameter, and may differ in color and texture depending on the variety. Mangos, however, are usually oval or heart-shaped, may vary depending on the type of certain fruit, and may weigh up to 5lb (2.3kg).

Taste and Use

The taste of apples is highly dependent on the variety of each fruit and may vary from sweet to mildly acidic, while mangoes are sweet in their majority.

Mangos are widely used in cuisine; the use may vary from raw consumption to making chutney. Apples, being one of the most widely recognized fruits, are used in many cultures; the usage includes raw consumption, confectionery, as well as widely used apple vinegar and apple cider.

Growing conditions

Mangos grow only in tropical regions with dry winters and hot summers and do not require rich soil. Unlike mangoes, most apples bloom in cold and humid climates. It should be noted that exposure to the sun highly affects the color of the fruit.

Varieties

Having rich culture and being widely used, mangos and apples have numerous varieties. All the variants, in general, differ by their color and taste.

The most common red types of apples are Red Delicious, McIntosh, Gala, Fuji, Braeburn, Pink Lady, Honeycrisp, Empire, and Piñata. The most common yellow apples are the Golden Delicious and Opal, while the widely known green apple is Granny Smith.

The most common mango varieties are the Alphonso, Carabao, Honey Mango, Sein Ta Lone, Ataulfo, Haden.

Nutrition

In this article, we are going to discuss the nutritional aspects of raw apples with skin and raw mangos.

As fruits, mango and apple contain relatively high amounts of water, which is almost the same for both, 85.6% for apple and 83.5% for mango.

Calories

Both fruits are described as low-calorie foods. For apples, the caloric value is 52kcal, and for mango, 60kcal per 100g.

Protein and Fats

While both fruits have almost the same number of calories, they differ in protein content. A lower amount of protein can be found in apples, about 0.26g per 100g.

Apples also contain about two times fewer total lipids than mangoes, about 0.17g per 100g. At the same time, mangos contain about 0.82g of protein and 0.38g of total lipids per 100g.

Carbohydrates

There is a slight difference between the carbohydrate contents of these fruits. Apple contains 13.8g and mango 15g of carbohydrates per 100g.

Apple also contains fewer sugars. While the total amount of sugars is almost equal per 100g, 10.4g for apple, and 13.7g for mango, apple contains 3 times less sucrose.

Apples are significantly richer in dietary fiber, containing 40% more.

Vitamins

The ultimate winner in the vitamin comparison category is mango.

Mango contains about 10 times more vitamin C, 36.4mg per 100g, almost half of the recommended daily value. Mango is also a great source of vitamin A and vitamin E, as it contains 18 times more vitamin A than apples, about 1080 IU, and 5 times more vitamin E, 0.9mg per 100g.

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

10

:

0

Apple

Contains more Vitamin A +1903.7%

Contains more Vitamin E +400%

Contains more Vitamin C +691.3%

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 Folate +1333.3%

Contains more Vitamin K +90.9%

Mango

Apple

Contains more Vitamin A +1903.7%

Contains more Vitamin E +400%

Contains more Vitamin C +691.3%

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 Folate +1333.3%

Contains more Vitamin K +90.9%

Minerals

Both fruits are low in sodium, but the mango again surpasses the apple, being richer in copper, zinc, phosphorus, and magnesium.

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

7

:

0

Apple

Contains more Calcium +83.3%

Contains more Iron +33.3%

Contains more Magnesium +100%

Contains more Phosphorus +27.3%

Contains more Potassium +57%

Contains more Zinc +125%

Contains more Copper +311.1%

Equal in Sodium - 1

Mango

Apple

Contains more Calcium +83.3%

Contains more Iron +33.3%

Contains more Magnesium +100%

Contains more Phosphorus +27.3%

Contains more Potassium +57%

Contains more Zinc +125%

Contains more Copper +311.1%

Equal in Sodium - 1

Glycemic Index

Apple and mango have low glycemic index values, but in this case, the GI of apple is lower than mango. For apple, the GI is estimated at 36, and for mango, it is 51.

Acidity

The pH value of apples is considered to be 2.9 from 3.3, making it more acidic, while mangos are more neutral as their pH value is around 6.

However, if we consider the PRAL values of both foods, the definitions may change, their values being almost equal. The PRAL shows the potential of food to produce acid inside the organism during metabolism. For apple, the PRAL value is -1.92, and for mango, it is -2.9, making it slightly more alkaline than apple.

Weight Loss

As fruits, apples and mangos contain more simple sugars such as fructose, making them a possible option on a weight loss diet. Both fruits contain low amounts of calories, which is not the least to consider in these diets. Apples positively impact digestion, being richer in fiber.

Due to their sugar content, mangos and apples may not be the best option to consider while you’re on a strict low-carb or keto diet.

Health Impact

Apples and mango, being rich in micronutrients, fiber, and antioxidants, exhibit crucial positive impacts on human health, which we will discuss further.

Cardiovascular Health

A study performed in 2017 evaluated the biological impact of mango and apple on the human cardiovascular system. Authors state that the bioactive compounds found in mangoes, such as carotenoids, vitamin C, and some phenolic compounds, exhibit antioxidant and anti-inflammatory activities. The authors also discussed the importance of apples in the human diet. They state that apple consumption may lower cholesterol by being rich in fiber, antioxidants, and dietary polyphenols, which are mainly concentrated in the peel. Aside from that, other phytocompounds such as β-carotene, catechin, epicatechin, procyanidin B1 may act as cholesterol-lowering agents (1).

Cancer

Talking about cancer, a research group performed a preliminary study about the cancer-preventing activities of apples. Authors say that apples, being relatively rich in antioxidants and polyphenols, can reduce the risk of developing several forms of cancer and metastasis (2).

Another group of scientists studied the anti-cancer applications of mango. The article states that polyphenols found in mango exhibit relatively promising anti-inflammatory activity, but it is based on the type of proliferation mechanisms (3).

Diabetes

A compound found in mango, called mangiferin, is found in the highest concentration in the fruit peel. Mangiferin belongs to the group of chemicals called xanthones, which exhibits high antioxidant and antidiabetic activities, positively affecting blood glucose. It is also shown that mango supplementation reduces blood glucose levels among individuals with obesity, who are considered at risk of developing type 2 diabetes. Even though mango may not highly affect weight loss, it may regulate blood glucose levels (4).

It is also experimentally proven that apples can prevent the development risk of type 2 diabetes, as they also contain biologically active compounds that regulate blood glucose levels and lower total cholesterol, LDL-cholesterol, triglyceride, and significantly induce HDL-cholesterol (5).

References

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5490577/
2. https://www.sciencedirect.com/science/article/pii/S1021949816301788
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5804368/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4155986/
5. https://pubmed.ncbi.nlm.nih.gov/28186516/