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Mango vs. Cabbage — In-Depth Nutrition Comparison

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A recap on differences between mango and cabbage

  • Mango is higher in vitamin A and copper, yet cabbage is higher in vitamin K.
  • Cabbage covers your daily vitamin K needs 60% more than mango.
  • Mango contains 11 times more vitamin A than cabbage. While mango contains 1082IU of vitamin A, cabbage contains only 98IU.
  • The amount of sugar in cabbage is lower.

Food varieties used in this article are Mangos, raw and Cabbage, raw.

Infographic

Mango vs Cabbage 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mango
3
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 8.6% 12% 15% 18% 6.3% 4.9% 11% 2.3% 21% 1.6%
Contains more CopperCopper +484.2%
Contains less SodiumSodium -94.4%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +263.6%
Contains more IronIron +193.8%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +85.7%
Contains more ManganeseManganese +154%
~equal in Potassium ~170mg

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
3
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% 18% 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 122% 1.7% 3% 0% 15% 9.2% 4.4% 13% 29% 0% 190% 32% 5.8%
Contains more Vitamin AVitamin A +980%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B3Vitamin B3 +185.9%
Contains more Vitamin B1Vitamin B1 +117.9%
Contains more Vitamin KVitamin K +1709.5%
Contains more CholineCholine +40.8%
~equal in Vitamin C ~36.6mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.04mg
~equal in Vitamin B5 ~0.212mg
~equal in Vitamin B6 ~0.124mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~43µg

All nutrients comparison - raw data values

Nutrient Mango Cabbage DV% diff.
Vitamin K 4.2µg 76µg 60%
Copper 0.111mg 0.019mg 10%
Vitamin E 0.9mg 0.15mg 5%
Vitamin A 54µg 5µg 5%
Fructose 4.68g 1.45g 4%
Iron 0.16mg 0.47mg 4%
Manganese 0.063mg 0.16mg 4%
Fiber 1.6g 2.5g 4%
Vitamin B3 0.669mg 0.234mg 3%
Vitamin B1 0.028mg 0.061mg 3%
Calcium 11mg 40mg 3%
Carbs 14.98g 5.8g 3%
Calories 60kcal 25kcal 2%
Phosphorus 14mg 26mg 2%
Selenium 0.6µg 0.3µg 1%
Zinc 0.09mg 0.18mg 1%
Sodium 1mg 18mg 1%
Choline 7.6mg 10.7mg 1%
Protein 0.82g 1.28g 1%
Fats 0.38g 0.1g 0%
Vitamin C 36.4mg 36.6mg 0%
Net carbs 13.38g 3.3g N/A
Magnesium 10mg 12mg 0%
Potassium 168mg 170mg 0%
Sugar 13.66g 3.2g N/A
Vitamin B2 0.038mg 0.04mg 0%
Vitamin B5 0.197mg 0.212mg 0%
Vitamin B6 0.119mg 0.124mg 0%
Folate 43µg 43µg 0%
Saturated fat 0.092g 0.034g 0%
Monounsaturated fat 0.14g 0.017g 0%
Polyunsaturated fat 0.071g 0.017g 0%
Tryptophan 0.013mg 0.011mg 0%
Threonine 0.031mg 0.035mg 0%
Isoleucine 0.029mg 0.03mg 0%
Leucine 0.05mg 0.041mg 0%
Lysine 0.066mg 0.044mg 0%
Methionine 0.008mg 0.012mg 0%
Phenylalanine 0.027mg 0.032mg 0%
Valine 0.042mg 0.042mg 0%
Histidine 0.019mg 0.022mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
2
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
6% 92%
Protein: 1.28 g
Fats: 0.1 g
Carbs: 5.8 g
Water: 92.18 g
Other: 0.64 g
Contains more FatsFats +280%
Contains more CarbsCarbs +158.3%
Contains more ProteinProtein +56.1%
Contains more WaterWater +10.4%
Contains more OtherOther +77.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
50% 25% 25%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +723.5%
Contains more Poly. FatPolyunsaturated fat +317.6%
Contains less Sat. FatSaturated fat -63%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mango
3
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
2% 52% 45%
Starch: 0 g
Sucrose: 0.08 g
Glucose: 1.67 g
Fructose: 1.45 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more SucroseSucrose +8612.5%
Contains more GlucoseGlucose +20.4%
Contains more FructoseFructose +222.8%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/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.