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Mango vs. Cherry — In-Depth Nutrition Comparison

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How are mango and cherries different?

  • Mango has more vitamin C, folate, vitamin B6, and vitamin E than cherries.
  • Daily need coverage for vitamin C for mango is 29% higher.
  • Mango contains 13 times more vitamin E than cherries. While mango contains 0.9mg of vitamin E, cherries contain only 0.07mg.
  • Cherries have less sugar.
  • Cherries have a lower glycemic index (22) than mango (51).

Mangos, raw and Cherries, sour, red, raw are the varieties used in this article.

Infographic

Mango vs Cherry 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
2
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%
Cherry
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.8% 15% 12% 35% 2.7% 6.4% 0.39% 15% 0%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +45.5%
Contains more IronIron +100%
Contains more ZincZinc +11.1%
Contains more ManganeseManganese +77.8%
~equal in Magnesium ~9mg
~equal in Potassium ~173mg
~equal in Copper ~0.104mg
~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
8
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%
Cherry
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 33% 21% 1.4% 0% 7.5% 9.2% 7.5% 8.6% 10% 0% 5.3% 6% 3.3%
Contains more Vitamin CVitamin C +264%
Contains more Vitamin EVitamin E +1185.7%
Contains more Vitamin B3Vitamin B3 +67.3%
Contains more Vitamin B5Vitamin B5 +37.8%
Contains more Vitamin B6Vitamin B6 +170.5%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +437.5%
Contains more CholineCholine +24.6%
Contains more Vitamin AVitamin A +18.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.03mg
~equal in Vitamin B2 ~0.04mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mango Cherry DV% diff.
Vitamin C 36.4mg 10mg 29%
Folate 43µg 8µg 9%
Vitamin B6 0.119mg 0.044mg 6%
Vitamin E 0.9mg 0.07mg 6%
Vitamin K 4.2µg 2.1µg 2%
Vitamin B3 0.669mg 0.4mg 2%
Iron 0.16mg 0.32mg 2%
Manganese 0.063mg 0.112mg 2%
Calories 60kcal 50kcal 1%
Vitamin A 54µg 64µg 1%
Vitamin B5 0.197mg 0.143mg 1%
Selenium 0.6µg 0µg 1%
Fructose 4.68g 3.51g 1%
Copper 0.111mg 0.104mg 1%
Calcium 11mg 16mg 1%
Carbs 14.98g 12.18g 1%
Protein 0.82g 1g 0%
Fats 0.38g 0.3g 0%
Net carbs 13.38g 10.58g N/A
Magnesium 10mg 9mg 0%
Potassium 168mg 173mg 0%
Sugar 13.66g 8.49g N/A
Fiber 1.6g 1.6g 0%
Zinc 0.09mg 0.1mg 0%
Phosphorus 14mg 15mg 0%
Sodium 1mg 3mg 0%
Vitamin B1 0.028mg 0.03mg 0%
Vitamin B2 0.038mg 0.04mg 0%
Saturated fat 0.092g 0.068g 0%
Choline 7.6mg 6.1mg 0%
Monounsaturated fat 0.14g 0.082g 0%
Polyunsaturated fat 0.071g 0.09g 0%
Tryptophan 0.013mg 0%
Threonine 0.031mg 0%
Isoleucine 0.029mg 0%
Leucine 0.05mg 0%
Lysine 0.066mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.027mg 0%
Valine 0.042mg 0%
Histidine 0.019mg 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
Cherry
3
12% 86%
Protein: 1 g
Fats: 0.3 g
Carbs: 12.18 g
Water: 86.13 g
Other: 0.39 g
Contains more FatsFats +26.7%
Contains more CarbsCarbs +23%
Contains more ProteinProtein +22%
~equal in Water ~86.13g
~equal in Other ~0.39g

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
Cherry
2
28% 34% 38%
Saturated fat: Sat. Fat 0.068 g
Monounsaturated fat: Mono. Fat 0.082 g
Polyunsaturated fat: Poly. Fat 0.09 g
Contains more Mono. FatMonounsaturated fat +70.7%
Contains less Sat. FatSaturated fat -26.1%
Contains more Poly. FatPolyunsaturated fat +26.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mango
2
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
Cherry
1
9% 49% 41%
Starch: 0 g
Sucrose: 0.8 g
Glucose: 4.18 g
Fructose: 3.51 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +771.3%
Contains more FructoseFructose +33.3%
Contains more GlucoseGlucose +108%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~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. Cherry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173954/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.