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  6. Mango vs. Plum

Mango vs. Plum — In-Depth Nutrition Comparison

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A recap on differences between Mango and Plum

  • Mango is higher than Plum in Vitamin C, Folate, Vitamin B6, and Copper.
  • Mango covers your daily Vitamin C needs 30% more than Plum.
  • Mango contains 9 times more Folate than Plum. While Mango contains 43µg of Folate, Plum contains only 5µg.
  • The amount of Sugar in Plum is lower.

Food varieties used in this article are Mangos, raw and Plums, raw.

Infographic

Mango vs Plum 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
6
:
4
Plum
Plum
Contains more Calcium +83.3%
Contains more Magnesium +42.9%
Contains more Copper +94.7%
Contains more Manganese +21.2%
Contains more Selenium +∞%
Contains more Phosphorus +14.3%
Contains less Sodium -100%
Contains more Zinc +11.1%
Equal in Iron - 0.17
Equal in Potassium - 157
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Plum
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Contains more Calcium +83.3%
Contains more Magnesium +42.9%
Contains more Copper +94.7%
Contains more Manganese +21.2%
Contains more Selenium +∞%
Contains more Phosphorus +14.3%
Contains less Sodium -100%
Contains more Zinc +11.1%
Equal in Iron - 0.17
Equal in Potassium - 157

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
8
:
1
Plum
Plum
Contains more Vitamin A +213.6%
Contains more Vitamin E +246.2%
Contains more Vitamin C +283.2%
Contains more Vitamin B2 +46.2%
Contains more Vitamin B3 +60.4%
Contains more Vitamin B5 +45.9%
Contains more Vitamin B6 +310.3%
Contains more Folate +760%
Contains more Vitamin K +52.4%
Equal in Vitamin B1 - 0.028
Mango
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
Plum
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 16%
Contains more Vitamin A +213.6%
Contains more Vitamin E +246.2%
Contains more Vitamin C +283.2%
Contains more Vitamin B2 +46.2%
Contains more Vitamin B3 +60.4%
Contains more Vitamin B5 +45.9%
Contains more Vitamin B6 +310.3%
Contains more Folate +760%
Contains more Vitamin K +52.4%
Equal in Vitamin B1 - 0.028

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
3
:
2
Plum
Plum
Contains more Protein +17.1%
Contains more Fats +35.7%
Contains more Carbs +31.2%
Equal in Water - 87.23
Equal in Other - 0.37
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Plum
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more Protein +17.1%
Contains more Fats +35.7%
Contains more Carbs +31.2%
Equal in Water - 87.23
Equal in Other - 0.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
Mango
2
:
1
Plum
Plum
Contains more Polyunsaturated fat +61.4%
Contains less Saturated Fat -81.5%
Equal in Monounsaturated Fat - 0.134
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Plum
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
Contains more Polyunsaturated fat +61.4%
Contains less Saturated Fat -81.5%
Equal in Monounsaturated Fat - 0.134

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mango
Mango
2
:
3
Plum
Plum
Contains more Sucrose +343.9%
Contains more Fructose +52.4%
Contains more Glucose +152.2%
Contains more Maltose +∞%
Contains more Galactose +∞%
Mango
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
Plum
16% 51% 31%
Starch: 0 g
Sucrose: 1.57 g
Glucose: 5.07 g
Fructose: 3.07 g
Lactose: 0 g
Maltose: 0.08 g
Galactose: 0.14 g
Contains more Sucrose +343.9%
Contains more Fructose +52.4%
Contains more Glucose +152.2%
Contains more Maltose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mango Plum Opinion
Net carbs 13.38g 10.02g Mango
Protein 0.82g 0.7g Mango
Fats 0.38g 0.28g Mango
Carbs 14.98g 11.42g Mango
Calories 60kcal 46kcal Mango
Fructose 4.68g 3.07g Mango
Sugar 13.66g 9.92g Plum
Fiber 1.6g 1.4g Mango
Calcium 11mg 6mg Mango
Iron 0.16mg 0.17mg Plum
Magnesium 10mg 7mg Mango
Phosphorus 14mg 16mg Plum
Potassium 168mg 157mg Mango
Sodium 1mg 0mg Plum
Zinc 0.09mg 0.1mg Plum
Copper 0.111mg 0.057mg Mango
Manganese 0.063mg 0.052mg Mango
Selenium 0.6µg 0µg Mango
Vitamin A 1082IU 345IU Mango
Vitamin A RAE 54µg 17µg Mango
Vitamin E 0.9mg 0.26mg Mango
Vitamin C 36.4mg 9.5mg Mango
Vitamin B1 0.028mg 0.028mg
Vitamin B2 0.038mg 0.026mg Mango
Vitamin B3 0.669mg 0.417mg Mango
Vitamin B5 0.197mg 0.135mg Mango
Vitamin B6 0.119mg 0.029mg Mango
Folate 43µg 5µg Mango
Vitamin K 4.2µg 6.4µg Plum
Tryptophan 0.013mg 0.009mg Mango
Threonine 0.031mg 0.01mg Mango
Isoleucine 0.029mg 0.014mg Mango
Leucine 0.05mg 0.015mg Mango
Lysine 0.066mg 0.016mg Mango
Methionine 0.008mg 0.008mg
Phenylalanine 0.027mg 0.014mg Mango
Valine 0.042mg 0.016mg Mango
Histidine 0.019mg 0.009mg Mango
Saturated Fat 0.092g 0.017g Plum
Monounsaturated Fat 0.14g 0.134g Mango
Polyunsaturated fat 0.071g 0.044g Mango

Which food is preferable for your diet?

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

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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
26%
Mango
9%
Plum
Minerals Daily Need Coverage Score
9%
Mango
6%
Plum

Comparison summary

Which food is lower in Sugar?
Plum
Plum is lower in Sugar (difference - 3.74g)
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 0.075g)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 2)
Which food is cheaper?
Mango
Mango is cheaper (difference - $0.2)
Which food is richer in minerals?
Mango
Mango is relatively richer in minerals
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.