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Mango vs. Cantaloupe — In-Depth Nutrition Comparison

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What are the differences between mango and cantaloupe?

  • Mango is higher in copper, vitamin E, and folate, yet cantaloupe is higher in vitamin A.
  • Cantaloupe's daily need coverage for vitamin A is 46% more.
  • Mango has 18 times more vitamin E than cantaloupe. While mango has 0.9mg of vitamin E, cantaloupe has only 0.05mg.
  • The amount of sugar in cantaloupe is lower.
  • The glycemic index of mango is lower.

We used Mangos, raw and Melons, cantaloupe, raw types in this article.

Infographic

Mango vs Cantaloupe 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
5
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% 2.7% 24% 7.9% 14% 4.9% 6.4% 2.1% 5.3% 2.2%
Contains more CalciumCalcium +22.2%
Contains more CopperCopper +170.7%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +53.7%
Contains more SeleniumSelenium +50%
Contains more MagnesiumMagnesium +20%
Contains more PotassiumPotassium +58.9%
Contains more IronIron +31.3%
Contains more ZincZinc +100%
~equal in Phosphorus ~15mg

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
6
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% 56% 1% 0% 10% 4.4% 14% 6.3% 17% 0% 6.3% 16% 4.1%
Contains more Vitamin EVitamin E +1700%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B5Vitamin B5 +87.6%
Contains more Vitamin B6Vitamin B6 +65.3%
Contains more Vitamin KVitamin K +68%
Contains more FolateFolate +104.8%
Contains more Vitamin AVitamin A +213%
Contains more Vitamin B1Vitamin B1 +46.4%
~equal in Vitamin C ~36.7mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.734mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~7.6mg

All nutrients comparison - raw data values

Nutrient Mango Cantaloupe DV% diff.
Vitamin A 54µg 169µg 13%
Copper 0.111mg 0.041mg 8%
Vitamin E 0.9mg 0.05mg 6%
Folate 43µg 21µg 6%
Fructose 4.68g 1.87g 4%
Vitamin B6 0.119mg 0.072mg 4%
Potassium 168mg 267mg 3%
Fiber 1.6g 0.9g 3%
Carbs 14.98g 8.16g 2%
Vitamin B5 0.197mg 0.105mg 2%
Sodium 1mg 16mg 1%
Vitamin K 4.2µg 2.5µg 1%
Vitamin B2 0.038mg 0.019mg 1%
Manganese 0.063mg 0.041mg 1%
Calories 60kcal 34kcal 1%
Vitamin B1 0.028mg 0.041mg 1%
Zinc 0.09mg 0.18mg 1%
Iron 0.16mg 0.21mg 1%
Protein 0.82g 0.84g 0%
Fats 0.38g 0.19g 0%
Vitamin C 36.4mg 36.7mg 0%
Net carbs 13.38g 7.26g N/A
Magnesium 10mg 12mg 0%
Calcium 11mg 9mg 0%
Sugar 13.66g 7.86g N/A
Starch 0.03g 0%
Phosphorus 14mg 15mg 0%
Selenium 0.6µg 0.4µg 0%
Vitamin B3 0.669mg 0.734mg 0%
Saturated fat 0.092g 0.051g 0%
Choline 7.6mg 7.6mg 0%
Monounsaturated fat 0.14g 0.003g 0%
Polyunsaturated fat 0.071g 0.081g 0%
Tryptophan 0.013mg 0.002mg 0%
Threonine 0.031mg 0.017mg 0%
Isoleucine 0.029mg 0.021mg 0%
Leucine 0.05mg 0.029mg 0%
Lysine 0.066mg 0.03mg 0%
Methionine 0.008mg 0.012mg 0%
Phenylalanine 0.027mg 0.023mg 0%
Valine 0.042mg 0.033mg 0%
Histidine 0.019mg 0.015mg 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
8% 90%
Protein: 0.84 g
Fats: 0.19 g
Carbs: 8.16 g
Water: 90.15 g
Other: 0.66 g
Contains more FatsFats +100%
Contains more CarbsCarbs +83.6%
Contains more OtherOther +83.3%
~equal in Protein ~0.84g
~equal in Water ~90.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
1
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 g
38% 2% 60%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.081 g
Contains more Mono. FatMonounsaturated fat +4566.7%
Contains less Sat. FatSaturated fat -44.6%
Contains more Poly. FatPolyunsaturated fat +14.1%

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
55% 20% 24%
Starch: 0.03 g
Sucrose: 4.35 g
Glucose: 1.54 g
Fructose: 1.87 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.06 g
Contains more SucroseSucrose +60.2%
Contains more GlucoseGlucose +30.5%
Contains more FructoseFructose +150.3%
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~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. Cantaloupe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169092/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.