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Mango vs Common plum - In-Depth Nutrition Comparison

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A recap on differences between Mango and Common plum

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

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

Infographic

Mango vs Common plum 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +83.3%
Contains more Magnesium +42.9%
Contains more Copper +94.7%
Contains more Phosphorus +14.3%
Contains less Sodium -100%
Contains more Zinc +11.1%
Equal in Iron - 0.17
Equal in Potassium - 157
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 7% 5% 7% 14% 0% 3% 19%
Contains more Calcium +83.3%
Contains more Magnesium +42.9%
Contains more Copper +94.7%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Mango
8
:
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
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%
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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mango Common plum
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Mango Common 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
Starch g 0g Common plum
Fructose 4.68g 3.07g Mango
Sugar 13.66g 9.92g Common plum
Fiber 1.6g 1.4g Mango
Calcium 11mg 6mg Mango
Iron 0.16mg 0.17mg Common plum
Magnesium 10mg 7mg Mango
Phosphorus 14mg 16mg Common plum
Potassium 168mg 157mg Mango
Sodium 1mg 0mg Common plum
Zinc 0.09mg 0.1mg Common plum
Copper 0.111mg 0.057mg Mango
Vitamin A 1082IU 345IU Mango
Vitamin E 0.9mg 0.26mg Mango
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 4.2µg 6.4µg Common 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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.092g 0.017g Common 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 Common plum
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
26
Mango
9
Common plum
Mineral Summary Score
10
Mango
7
Common plum

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Mango
4%
Common plum
Carbohydrates
15%
Mango
11%
Common plum
Fats
2%
Mango
1%
Common plum

Comparison summary

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 vitamins?
Mango
Mango is relatively richer in vitamins
Which food is lower in Sugar?
Common plum
Common plum is lower in Sugar (difference - 3.74g)
Which food contains less Sodium?
Common plum
Common plum contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Common plum
Common plum is lower in Saturated Fat (difference - 0.075g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrients
  2. Common 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.