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Mango vs Banana - Health impact and Nutrition Comparison

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Mango
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Banana

INTRODUCTION

Mango is native to the southern Americas and it is classified as a tropical fruit. Nowadays it’s cultivated in the South American tropical zones.
Mango is classified as stone fruit. The fruit flesh has a distinct texture and taste.
They are seasonally available and grow mostly in tropical regions. Due to this, they are not always available in markets around the world thus they are classified as luxury fruits. They are more expensive compared to bananas.
Mangos can be prepared in several ways across cultures. Unripe mangos are pickled in Bangladesh. They're also used in Indian cuisine to make main courses. Mangos are used to make jam, compotes, and juice, as well as being eaten raw.

Bananas are native to India and Southeast Asia, but they can now be found in almost every home across the world. It has a short shelf life of around 5 days before it begins to overripe.

It can be eaten raw, blended into a smoothie, or even used as a baking ingredient.

Bananas eaten today are not the same as those consumed in the past. Bananas used to come with seeds and were much smaller. A change was made to wild-type bananas in the first century, and the domestic banana spread from there.

In this article, we'll look at the dietary differences between mango and banana, as well as their and health effects.

NUTRITIONAL CONTENT COMPARISON

Mango fruit is a good source of vitamins and contains slightly more vitamins than bananas. Mango is richer in vitamin C and vitamin A by 3 and 16 times respectively compared to bananas. Whereas, bananas are richer in vitamin B6.
Bananas are richer in potassium and magnesium. On the other hand, mango is richer in copper.
From the standpoint of carbohydrates and proteins banana has significantly higher amounts of both. Bananas are higher in calories. Bananas often produce sugars such as fructose and sucrose, which are beneficial to the body's revitalization and energy replenishment.

HEALTH IMPACT

According to a recent research study, mango can protect from breast and colon cancer, leukemia, and prostate cancer due to the considerable amount of polyphenolic antioxidant compounds. (1)
Mango consumption has been linked to a lower risk of chronic cardiovascular disease. (2)
Mango consumption is linked to lower blood glucose levels and better blood glucose control in obese people. Obese individuals have a lower risk of developing type 2 diabetes as a result of this. (3)
Mango contains powerful antioxidants such as phenolic compounds and ascorbic acid. Mangiferin is an antioxidant present in mangos that has anti-scavenging properties in addition to phenolic compounds and ascorbic acid. Mangos have good antioxidative properties that protect them from oxidative stress and free radicals. As a result, it protects against a variety of diseases. (4)(5)

Bananas contain lectins, which play an important role in cancer cell therapy. Banana lectins have been shown to inhibit cancer cell proliferation. This, in essence, obstructs the prevention of cancer metastasis.(6)

Anti-diabetic effects are found in bananas. This is because it has action over a compound that breaks down large sugar molecules into smaller ones so that they can be absorbed. Bananas have enzymes that inhibit this activity, leaving sugar molecules undigested and allowing them to pass through. (7)

SUMMARY

Mango and banana are important for the proper function of our body. Nevertheless, bananas are radically higher in minerals. On the other hand, mango contains more vitamin C and A. Mangos have more beneficial effects on overall health. However, bananas are cheaper and available year long.

References

  1. https://www.researchgate.net/publication/41806032_Anticarcinogenic_Effects_of_Polyphenolics_from_Mango_Mangifera_indica_Varieties
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5490577/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4155986/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249901/
  5. https://pubmed.ncbi.nlm.nih.gov/24374812/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6272006/
  7. https://pubmed.ncbi.nlm.nih.gov/24752944/
Article author photo Tatevik  Stepanyan
Profession: Food Blogger
Last updated: November 29, 2020
Medically reviewed by Jack Yacoubian

Infographic

Mango vs Banana 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
2
:
5
Banana
Contains more Calcium +120%
Contains more Copper +42.3%
Contains more Iron +62.5%
Contains more Potassium +113.1%
Contains more Magnesium +170%
Contains more Zinc +66.7%
Contains more Phosphorus +57.1%
Equal in Sodium - 1
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 4% 15% 8% 37% 3% 6% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 2% 32% 20% 27% 5% 10% 1%
Contains more Calcium +120%
Contains more Copper +42.3%
Contains more Iron +62.5%
Contains more Potassium +113.1%
Contains more Magnesium +170%
Contains more Zinc +66.7%
Contains more Phosphorus +57.1%
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
6
:
4
Banana
Contains more Vitamin C +318.4%
Contains more Vitamin A +1590.6%
Contains more Vitamin E +800%
Contains more Vitamin K +740%
Contains more Folate +115%
Contains more Vitamin B1 +10.7%
Contains more Vitamin B2 +92.1%
Contains more Vitamin B5 +69.5%
Contains more Vitamin B6 +208.4%
Equal in Vitamin B3 - 0.665
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 29% 4% 2% 0% 8% 17% 13% 21% 85% 0% 2% 15%
Contains more Vitamin C +318.4%
Contains more Vitamin A +1590.6%
Contains more Vitamin E +800%
Contains more Vitamin K +740%
Contains more Folate +115%
Contains more Vitamin B1 +10.7%
Contains more Vitamin B2 +92.1%
Contains more Vitamin B5 +69.5%
Contains more Vitamin B6 +208.4%
Equal in Vitamin B3 - 0.665

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
26
Mango
16
Banana
Mineral Summary Score
10
Mango
13
Banana

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%
Mango
7%
Banana
Carbohydrates
15%
Mango
23%
Banana
Fats
2%
Mango
2%
Banana

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Banana
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 lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 0.02g)
Which food is lower in Sugar?
Banana
Banana is lower in Sugar (difference - 1.43g)
Which food is lower in glycemic index?
Banana
Banana is lower in glycemic index (difference - 3)
Which food is cheaper?
Banana
Banana is cheaper (difference - $0.1)
Which food is richer in minerals?
Banana
Banana is relatively richer in minerals
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)
Which food is richer in vitamins?
?
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.

All nutrients comparison - raw data values

Nutrient Mango Banana Opinion
Calories 60 89 Banana
Protein 0.82 1.09 Banana
Fats 0.38 0.33 Mango
Vitamin C 36.4 8.7 Mango
Carbs 14.98 22.84 Banana
Cholesterol 0 0
Vitamin D 0 0
Iron 0.16 0.26 Banana
Calcium 11 5 Mango
Potassium 168 358 Banana
Magnesium 10 27 Banana
Sugar 13.66 12.23 Banana
Fiber 1.6 2.6 Banana
Copper 0.111 0.078 Mango
Zinc 0.09 0.15 Banana
Starch 5.38 Banana
Phosphorus 14 22 Banana
Sodium 1 1
Vitamin A 1082 64 Mango
Vitamin E 0.9 0.1 Mango
Vitamin D 0 0
Vitamin B1 0.028 0.031 Banana
Vitamin B2 0.038 0.073 Banana
Vitamin B3 0.669 0.665 Mango
Vitamin B5 0.197 0.334 Banana
Vitamin B6 0.119 0.367 Banana
Vitamin B12 0 0
Vitamin K 4.2 0.5 Mango
Folate 43 20 Mango
Trans Fat 0 0
Saturated Fat 0.092 0.112 Mango
Monounsaturated Fat 0.14 0.032 Mango
Polyunsaturated fat 0.071 0.073 Banana
Tryptophan 0.013 0.009 Mango
Threonine 0.031 0.028 Mango
Isoleucine 0.029 0.028 Mango
Leucine 0.05 0.068 Banana
Lysine 0.066 0.05 Mango
Methionine 0.008 0.008
Phenylalanine 0.027 0.049 Banana
Valine 0.042 0.047 Banana
Histidine 0.019 0.077 Banana
Fructose 4.68 4.85 Banana

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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrients
  2. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.