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Mango vs. Chinese cuisine — In-Depth Nutrition Comparison

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How are mango and chinese cuisine different?

  • Mango is higher in vitamin C and copper; however, chinese cuisine is richer in vitamin K, vitamin B12, zinc, iron, selenium, and phosphorus.
  • Daily need coverage for vitamin K for chinese cuisine is 39% higher.
  • Mango contains 3 times more vitamin C than chinese cuisine. While mango contains 36.4mg of vitamin C, chinese cuisine contains only 11.6mg.
  • Mango has less sodium.

Mangos, raw and Restaurant, Chinese, beef, and vegetables are the varieties used in this article.

Infographic

Mango vs Chinese cuisine 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 18% 42% 16% 41% 33% 53% 19% 37%
Contains more CopperCopper +126.5%
Contains less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +21.4%
Contains more IronIron +593.8%
Contains more ZincZinc +1566.7%
Contains more PhosphorusPhosphorus +442.9%
Contains more ManganeseManganese +133.3%
Contains more SeleniumSelenium +1016.7%

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
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 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 39% 21% 16% 1.5% 8.3% 13% 25% 27% 37% 60% 128% 34% 19%
Contains more Vitamin CVitamin C +213.8%
Contains more Vitamin AVitamin A +16.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +17.9%
Contains more Vitamin B2Vitamin B2 +44.7%
Contains more Vitamin B3Vitamin B3 +97.3%
Contains more Vitamin B5Vitamin B5 +124.9%
Contains more Vitamin B6Vitamin B6 +35.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1121.4%
Contains more CholineCholine +353.9%
~equal in Vitamin E ~0.82mg
~equal in Folate ~45µg

All nutrients comparison - raw data values

Nutrient Mango Chinese cuisine DV% diff.
Vitamin K 4.2µg 51.3µg 39%
Vitamin C 36.4mg 11.6mg 28%
Vitamin B12 0µg 0.48µg 20%
Sodium 1mg 409mg 18%
Polyunsaturated fat 0.071g 2.13g 14%
Protein 0.82g 7.08g 13%
Zinc 0.09mg 1.5mg 13%
Iron 0.16mg 1.11mg 12%
Selenium 0.6µg 6.7µg 11%
Phosphorus 14mg 76mg 9%
Fats 0.38g 5.3g 8%
Copper 0.111mg 0.049mg 7%
Choline 7.6mg 34.5mg 5%
Cholesterol 0mg 14mg 5%
Fructose 4.68g 0.55g 5%
Vitamin B5 0.197mg 0.443mg 5%
Saturated fat 0.092g 0.978g 4%
Manganese 0.063mg 0.147mg 4%
Vitamin B3 0.669mg 1.32mg 4%
Monounsaturated fat 0.14g 1.217g 3%
Carbs 14.98g 7.29g 3%
Vitamin B6 0.119mg 0.161mg 3%
Calories 60kcal 105kcal 2%
Vitamin D 0µg 0.1µg 1%
Potassium 168mg 204mg 1%
Magnesium 10mg 15mg 1%
Calcium 11mg 22mg 1%
Folate 43µg 45µg 1%
Starch 1.82g 1%
Vitamin A 54µg 63µg 1%
Vitamin E 0.9mg 0.82mg 1%
Vitamin B2 0.038mg 0.055mg 1%
Net carbs 13.38g 5.79g N/A
Vitamin D 0IU 3IU 0%
Sugar 13.66g 2.41g N/A
Fiber 1.6g 1.5g 0%
Vitamin B1 0.028mg 0.033mg 0%
Trans fat 0g 0.058g N/A
Tryptophan 0.013mg 0.083mg 0%
Threonine 0.031mg 0.313mg 0%
Isoleucine 0.029mg 0.314mg 0%
Leucine 0.05mg 0.525mg 0%
Lysine 0.066mg 0.552mg 0%
Methionine 0.008mg 0.158mg 0%
Phenylalanine 0.027mg 0.317mg 0%
Valine 0.042mg 0.327mg 0%
Histidine 0.019mg 0.207mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.264g N/A
Omega-3 - DPA 0g 0.005g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.004g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.803g N/A

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
7% 5% 7% 79%
Protein: 7.08 g
Fats: 5.3 g
Carbs: 7.29 g
Water: 78.82 g
Other: 1.51 g
Contains more CarbsCarbs +105.5%
Contains more ProteinProtein +763.4%
Contains more FatsFats +1294.7%
Contains more OtherOther +319.4%
~equal in Water ~78.82g

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
23% 28% 49%
Saturated fat: Sat. Fat 0.978 g
Monounsaturated fat: Mono. Fat 1.217 g
Polyunsaturated fat: Poly. Fat 2.13 g
Contains less Sat. FatSaturated fat -90.6%
Contains more Mono. FatMonounsaturated fat +769.3%
Contains more Poly. FatPolyunsaturated fat +2900%

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
43% 28% 16% 13%
Starch: 1.82 g
Sucrose: 1.17 g
Glucose: 0.69 g
Fructose: 0.55 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +495.7%
Contains more GlucoseGlucose +191.3%
Contains more FructoseFructose +750.9%
Contains more StarchStarch +∞%
~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. Chinese cuisine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168072/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.