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Mango vs. Chard raw — In-Depth Nutrition Comparison

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Summary of differences between mango and chard raw

  • Mango has more folate and vitamin C; however, chard raw is higher in vitamin K, vitamin A, iron, magnesium, manganese, copper, and vitamin E.
  • Chard raw covers your daily need for vitamin K, 688% more than mango.
  • Mango has 3 times more folate than chard raw. While mango has 43µg of folate, chard raw has only 14µg.
  • Mango has less sodium.
  • The glycemic index of mango is higher.

These are the specific foods used in this comparison Mangos, raw and Chard, swiss, raw.

Infographic

Mango vs Chard raw 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
1
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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +710%
Contains more CalciumCalcium +363.6%
Contains more PotassiumPotassium +125.6%
Contains more IronIron +1025%
Contains more CopperCopper +61.3%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +228.6%
Contains more ManganeseManganese +481%
Contains more SeleniumSelenium +50%

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
5
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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin CVitamin C +21.3%
Contains more Vitamin B3Vitamin B3 +67.3%
Contains more Vitamin B5Vitamin B5 +14.5%
Contains more Vitamin B6Vitamin B6 +20.2%
Contains more FolateFolate +207.1%
Contains more Vitamin AVitamin A +466.7%
Contains more Vitamin EVitamin E +110%
Contains more Vitamin B1Vitamin B1 +42.9%
Contains more Vitamin B2Vitamin B2 +136.8%
Contains more Vitamin KVitamin K +19661.9%
Contains more CholineCholine +136.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more FatsFats +90%
Contains more CarbsCarbs +300.5%
Contains more ProteinProtein +119.5%
Contains more WaterWater +11%
Contains more OtherOther +344.4%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +250%
Contains less Sat. FatSaturated fat -67.4%
~equal in Polyunsaturated fat ~0.07g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mango Chard raw DV% diff.
Vitamin K 4.2µg 830µg 688%
Vitamin A 54µg 306µg 28%
Iron 0.16mg 1.8mg 21%
Magnesium 10mg 81mg 17%
Manganese 0.063mg 0.366mg 13%
Sodium 1mg 213mg 9%
Copper 0.111mg 0.179mg 8%
Folate 43µg 14µg 7%
Vitamin C 36.4mg 30mg 7%
Vitamin E 0.9mg 1.89mg 7%
Potassium 168mg 379mg 6%
Fructose 4.68g 6%
Phosphorus 14mg 46mg 5%
Carbs 14.98g 3.74g 4%
Calcium 11mg 51mg 4%
Vitamin B2 0.038mg 0.09mg 4%
Vitamin B6 0.119mg 0.099mg 2%
Vitamin B3 0.669mg 0.4mg 2%
Choline 7.6mg 18mg 2%
Calories 60kcal 19kcal 2%
Protein 0.82g 1.8g 2%
Zinc 0.09mg 0.36mg 2%
Selenium 0.6µg 0.9µg 1%
Vitamin B1 0.028mg 0.04mg 1%
Vitamin B5 0.197mg 0.172mg 1%
Fats 0.38g 0.2g 0%
Net carbs 13.38g 2.14g N/A
Sugar 13.66g 1.1g N/A
Fiber 1.6g 1.6g 0%
Saturated fat 0.092g 0.03g 0%
Monounsaturated fat 0.14g 0.04g 0%
Polyunsaturated fat 0.071g 0.07g 0%
Tryptophan 0.013mg 0.017mg 0%
Threonine 0.031mg 0.083mg 0%
Isoleucine 0.029mg 0.147mg 0%
Leucine 0.05mg 0.13mg 0%
Lysine 0.066mg 0.099mg 0%
Methionine 0.008mg 0.019mg 0%
Phenylalanine 0.027mg 0.11mg 0%
Valine 0.042mg 0.11mg 0%
Histidine 0.019mg 0.036mg 0%

Which food is preferable for your diet?

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

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
21%
Mango
185%
Chard raw
Minerals Daily Need Coverage Score
9%
Mango
34%
Chard raw

Comparison summary

Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 212mg)
Which food is cheaper?
Mango
Mango is cheaper (difference - $0.1)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 12.56g)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 0.062g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 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.

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.