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.
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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.
| Contains more MagnesiumMagnesium | +42.9% |
| Contains more CalciumCalcium | +83.3% |
| Contains more CopperCopper | +94.7% |
| Contains more ManganeseManganese | +21.2% |
| Contains more SeleniumSelenium | +∞% |
| Contains more ZincZinc | +11.1% |
| Contains more PhosphorusPhosphorus | +14.3% |
| Contains less SodiumSodium | -100% |
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.
| Contains more Vitamin CVitamin C | +283.2% |
| Contains more Vitamin AVitamin A | +213.6% |
| Contains more Vitamin E Vitamin E | +246.2% |
| Contains more Vitamin B2Vitamin B2 | +46.2% |
| Contains more Vitamin B3Vitamin B3 | +60.4% |
| Contains more Vitamin B5Vitamin B5 | +45.9% |
| Contains more Vitamin B6Vitamin B6 | +310.3% |
| Contains more FolateFolate | +760% |
| Contains more CholineCholine | +300% |
| Contains more Vitamin KVitamin K | +52.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +17.1% |
| Contains more FatsFats | +35.7% |
| Contains more CarbsCarbs | +31.2% |
~equal in
Water
~87.23g
~equal in
Other
~0.37g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +61.4% |
| Contains less Sat. FatSaturated Fat | -81.5% |
~equal in
Monounsaturated Fat
~0.134g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +343.9% |
| Contains more FructoseFructose | +52.4% |
| Contains more GlucoseGlucose | +152.2% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 60kcal | 46kcal |
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| Protein | 0.82g | 0.7g |
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| Fats | 0.38g | 0.28g |
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| Vitamin C | 36.4mg | 9.5mg |
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| Net carbs | 13.38g | 10.02g |
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| Carbs | 14.98g | 11.42g |
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| Magnesium | 10mg | 7mg |
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| Calcium | 11mg | 6mg |
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| Potassium | 168mg | 157mg |
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| Iron | 0.16mg | 0.17mg |
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| Sugar | 13.66g | 9.92g |
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| Fiber | 1.6g | 1.4g |
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| Copper | 0.111mg | 0.057mg |
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| Zinc | 0.09mg | 0.1mg |
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| Phosphorus | 14mg | 16mg |
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| Sodium | 1mg | 0mg |
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| Vitamin A | 1082IU | 345IU |
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| Vitamin A RAE | 54µg | 17µg |
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| Vitamin E | 0.9mg | 0.26mg |
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| Manganese | 0.063mg | 0.052mg |
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| Selenium | 0.6µg | 0µg |
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| Vitamin B1 | 0.028mg | 0.028mg | |
| Vitamin B2 | 0.038mg | 0.026mg |
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| Vitamin B3 | 0.669mg | 0.417mg |
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| Vitamin B5 | 0.197mg | 0.135mg |
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| Vitamin B6 | 0.119mg | 0.029mg |
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| Vitamin K | 4.2µg | 6.4µg |
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| Folate | 43µg | 5µg |
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| Choline | 7.6mg | 1.9mg |
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| Saturated Fat | 0.092g | 0.017g |
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| Monounsaturated Fat | 0.14g | 0.134g |
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| Polyunsaturated fat | 0.071g | 0.044g |
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| Tryptophan | 0.013mg | 0.009mg |
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| Threonine | 0.031mg | 0.01mg |
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| Isoleucine | 0.029mg | 0.014mg |
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| Leucine | 0.05mg | 0.015mg |
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| Lysine | 0.066mg | 0.016mg |
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| Methionine | 0.008mg | 0.008mg | |
| Phenylalanine | 0.027mg | 0.014mg |
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| Valine | 0.042mg | 0.016mg |
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| Histidine | 0.019mg | 0.009mg |
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| Fructose | 4.68g | 3.07g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
25%
9%
Minerals Daily Need Coverage Score
9%
6%
Comparison summary
Which food is lower in Sugar?
Plum is lower in Sugar (difference - 3.74g)
Which food contains less Sodium?
Plum contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Plum is lower in Saturated Fat (difference - 0.075g)
Which food is lower in glycemic index?
Mango is lower in glycemic index (difference - 2)
Which food is cheaper?
Mango is cheaper (difference - $0.2)
Which food is richer in minerals?
Mango is relatively richer in minerals
Which food is richer in vitamins?
Mango is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)