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  6. Mango vs. Cocoa solids

Mango vs. Cocoa solids — In-Depth Nutrition Comparison

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Differences between mango and cocoa solids

  • Mango has more vitamin C, while cocoa solids have more copper, iron, manganese, fiber, magnesium, phosphorus, zinc, and potassium.
  • Cocoa solids' daily need coverage for copper is 409% higher.
  • The amount of saturated fat in mango is lower.
  • Cocoa solids have a lower glycemic index. The glycemic index of cocoa solids is 24, while the glycemic index of mango is 51.

The food types used in this comparison are Mangos, raw and Cocoa, dry powder, unsweetened.

Infographic

Mango vs Cocoa solids 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
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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Contains less SodiumSodium -95.2%
Contains more MagnesiumMagnesium +4890%
Contains more CalciumCalcium +1063.6%
Contains more PotassiumPotassium +807.1%
Contains more IronIron +8562.5%
Contains more CopperCopper +3312.6%
Contains more ZincZinc +7466.7%
Contains more PhosphorusPhosphorus +5142.9%
Contains more ManganeseManganese +5990.5%
Contains more SeleniumSelenium +2283.3%

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
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 0% 0% 2% 0% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin KVitamin K +68%
Contains more FolateFolate +34.4%
Contains more Vitamin B1Vitamin B1 +178.6%
Contains more Vitamin B2Vitamin B2 +534.2%
Contains more Vitamin B3Vitamin B3 +226.6%
Contains more Vitamin B5Vitamin B5 +28.9%
Contains more CholineCholine +57.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.118mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mango Cocoa solids DV% diff.
Copper 0.111mg 3.788mg 409%
Iron 0.16mg 13.86mg 171%
Manganese 0.063mg 3.837mg 164%
Fiber 1.6g 37g 142%
Magnesium 10mg 499mg 116%
Phosphorus 14mg 734mg 103%
Zinc 0.09mg 6.81mg 61%
Caffeine 0mg 230mg 58%
Vitamin C 36.4mg 0mg 40%
Potassium 168mg 1524mg 40%
Protein 0.82g 19.6g 38%
Saturated fat 0.092g 8.07g 36%
Selenium 0.6µg 14.3µg 25%
Fats 0.38g 13.7g 20%
Vitamin B2 0.038mg 0.241mg 16%
Carbs 14.98g 57.9g 14%
Calcium 11mg 128mg 12%
Monounsaturated fat 0.14g 4.57g 11%
Vitamin B3 0.669mg 2.185mg 9%
Calories 60kcal 228kcal 8%
Fructose 4.68g 6%
Vitamin A 54µg 0µg 6%
Vitamin E 0.9mg 0.1mg 5%
Vitamin B1 0.028mg 0.078mg 4%
Folate 43µg 32µg 3%
Polyunsaturated fat 0.071g 0.44g 2%
Sodium 1mg 21mg 1%
Choline 7.6mg 12mg 1%
Vitamin K 4.2µg 2.5µg 1%
Vitamin B5 0.197mg 0.254mg 1%
Net carbs 13.38g 20.9g N/A
Sugar 13.66g 1.75g N/A
Vitamin B6 0.119mg 0.118mg 0%
Tryptophan 0.013mg 0.293mg 0%
Threonine 0.031mg 0.776mg 0%
Isoleucine 0.029mg 0.76mg 0%
Leucine 0.05mg 1.189mg 0%
Lysine 0.066mg 0.983mg 0%
Methionine 0.008mg 0.202mg 0%
Phenylalanine 0.027mg 0.941mg 0%
Valine 0.042mg 1.177mg 0%
Histidine 0.019mg 0.339mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
1
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more WaterWater +2682%
Contains more ProteinProtein +2290.2%
Contains more FatsFats +3505.3%
Contains more CarbsCarbs +286.5%
Contains more OtherOther +1511.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
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
62% 35% 3%
Saturated fat: Sat. Fat 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +3164.3%
Contains more Poly. FatPolyunsaturated fat +519.7%

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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. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.