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  6. Mango vs. Applesauce

Mango vs. Applesauce — In-Depth Nutrition Comparison

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A recap on differences between mango and applesauce

  • Mango is higher than applesauce in vitamin C, folate, copper, vitamin B6, and vitamin A.
  • Mango covers your daily vitamin C needs 39% more than applesauce.
  • Mango contains 54 times more Vitamin A than applesauce. While mango contains 54µg of Vitamin A, applesauce contains only 1µg.
  • The amount of sugar in applesauce is lower.

Food varieties used in this article are Mangos, raw and Applesauce, canned, unsweetened, without added ascorbic acid (includes USDA commodity).

Infographic

Mango vs Applesauce 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.
Mango
Mango
9
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 1.2% 6.5% 8.6% 9% 0.82% 2.1% 0.26% 3.3% 1.6%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +175%
Contains more PotassiumPotassium +127%
Contains more CopperCopper +311.1%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +180%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +152%
Contains more SeleniumSelenium +100%
Contains more IronIron +43.8%

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.
Mango
Mango
10
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% 65% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
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 3.3% 1.7% 3.2% 0% 6.5% 6.9% 1.6% 2.5% 6.2% 0% 1.3% 2.3% 1.2%
Contains more Vitamin CVitamin C +3540%
Contains more Vitamin AVitamin A +3631%
Contains more Vitamin EVitamin E +462.5%
Contains more Vitamin B2Vitamin B2 +26.7%
Contains more Vitamin B3Vitamin B3 +696.4%
Contains more Vitamin B5Vitamin B5 +380.5%
Contains more Vitamin B6Vitamin B6 +340.7%
Contains more Vitamin KVitamin K +740%
Contains more FolateFolate +1333.3%
Contains more CholineCholine +245.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.026mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
4
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
11% 88%
Protein: 0.17 g
Fats: 0.1 g
Carbs: 11.27 g
Water: 88.22 g
Other: 0.24 g
Contains more ProteinProtein +382.4%
Contains more FatsFats +280%
Contains more CarbsCarbs +32.9%
Contains more OtherOther +50%
~equal in Water ~88.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
Mango
2
30% 46% 23%
Saturated Fat: Sat. Fat 0.092 g
Monounsaturated Fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 g
33% 8% 58%
Saturated Fat: Sat. Fat 0.008 g
Monounsaturated Fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated Fat +6900%
Contains more Poly. FatPolyunsaturated fat +407.1%
Contains less Sat. FatSaturated Fat -91.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mango
Mango
1
51% 15% 34%
Starch: 0 g
Sucrose: 6.97 g
Glucose: 2.01 g
Fructose: 4.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
12% 25% 63%
Starch: 0 g
Sucrose: 1.13 g
Glucose: 2.3 g
Fructose: 5.88 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0 g
Contains more SucroseSucrose +516.8%
Contains more GlucoseGlucose +14.4%
Contains more FructoseFructose +25.6%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mango Applesauce
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mango Applesauce Opinion
Calories 60kcal 42kcal Mango
Protein 0.82g 0.17g Mango
Fats 0.38g 0.1g Mango
Vitamin C 36.4mg 1mg Mango
Net carbs 13.38g 10.17g Mango
Carbs 14.98g 11.27g Mango
Magnesium 10mg 3mg Mango
Calcium 11mg 4mg Mango
Potassium 168mg 74mg Mango
Iron 0.16mg 0.23mg Applesauce
Sugar 13.66g 9.39g Applesauce
Fiber 1.6g 1.1g Mango
Copper 0.111mg 0.027mg Mango
Zinc 0.09mg 0.03mg Mango
Phosphorus 14mg 5mg Mango
Sodium 1mg 2mg Mango
Vitamin A 1082IU 29IU Mango
Vitamin A 54µg 1µg Mango
Vitamin E 0.9mg 0.16mg Mango
Manganese 0.063mg 0.025mg Mango
Selenium 0.6µg 0.3µg Mango
Vitamin B1 0.028mg 0.026mg Mango
Vitamin B2 0.038mg 0.03mg Mango
Vitamin B3 0.669mg 0.084mg Mango
Vitamin B5 0.197mg 0.041mg Mango
Vitamin B6 0.119mg 0.027mg Mango
Vitamin K 4.2µg 0.5µg Mango
Folate 43µg 3µg Mango
Choline 7.6mg 2.2mg Mango
Saturated Fat 0.092g 0.008g Applesauce
Monounsaturated Fat 0.14g 0.002g Mango
Polyunsaturated fat 0.071g 0.014g Mango
Tryptophan 0.013mg 0.002mg Mango
Threonine 0.031mg 0.006mg Mango
Isoleucine 0.029mg 0.006mg Mango
Leucine 0.05mg 0.01mg Mango
Lysine 0.066mg 0.01mg Mango
Methionine 0.008mg 0.002mg Mango
Phenylalanine 0.027mg 0.005mg Mango
Valine 0.042mg 0.008mg Mango
Histidine 0.019mg 0.003mg Mango
Fructose 4.68g 5.88g Applesauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Applesauce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
25%
Mango
3%
Applesauce
Minerals Daily Need Coverage Score
9%
Mango
4%
Applesauce

Comparison summary

Which food is richer in minerals?
Mango
Mango is relatively richer in minerals
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 1mg)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food is lower in Sugar?
Applesauce
Applesauce is lower in Sugar (difference - 4.27g)
Which food is lower in Saturated Fat?
Applesauce
Applesauce is lower in Saturated Fat (difference - 0.084g)
Which food is lower in glycemic index?
Applesauce
Applesauce is lower in glycemic index (difference - 51)
Which food is cheaper?
Applesauce
Applesauce is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrients
  2. Applesauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171695/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.