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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 Sugars 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
Mango
4
:
Contains more Calcium +83.3%
Contains more Magnesium +42.9%
Contains more Copper +94.7%
Contains more Zinc +11.1%
Contains more Phosphorus +14.3%
Contains less Sodium -100%
Equal in Iron - 0.17
Equal in Potassium - 157
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 4% 15% 8% 37% 3% 6% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 7% 2% 14% 5% 19% 3% 7% 0%
Contains more Calcium +83.3%
Contains more Magnesium +42.9%
Contains more Copper +94.7%
Contains more Zinc +11.1%
Contains more Phosphorus +14.3%
Contains less Sodium -100%
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 C +283.2%
Contains more Vitamin A +213.6%
Contains more Vitamin E +246.2%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 122% 65% 19% 0% 7% 9% 13% 12% 28% 0% 11% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 32% 21% 6% 0% 7% 6% 8% 9% 7% 0% 16% 4%
Contains more Vitamin C +283.2%
Contains more Vitamin A +213.6%
Contains more Vitamin E +246.2%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
5%
Mango
4%
Common plum
Carbohydrates
15%
Mango
11%
Common plum
Fats
2%
Mango
1%
Common plum

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Mango Common plum
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 contains less Sugars?
Common plum
Common plum contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Mango Common plum Opinion
Calories 60 46 Mango
Protein 0.82 0.7 Mango
Fats 0.38 0.28 Mango
Vitamin C 36.4 9.5 Mango
Carbs 14.98 11.42 Mango
Cholesterol 0 0
Vitamin D 0 0
Iron 0.16 0.17 Common plum
Calcium 11 6 Mango
Potassium 168 157 Mango
Magnesium 10 7 Mango
Sugars 13.66 9.92 Common plum
Fiber 1.6 1.4 Mango
Copper 0.111 0.057 Mango
Zinc 0.09 0.1 Common plum
Starch 0 Common plum
Phosphorus 14 16 Common plum
Sodium 1 0 Common plum
Vitamin A 1082 345 Mango
Vitamin E 0.9 0.26 Mango
Vitamin D 0 0
Vitamin B1 0.028 0.028
Vitamin B2 0.038 0.026 Mango
Vitamin B3 0.669 0.417 Mango
Vitamin B5 0.197 0.135 Mango
Vitamin B6 0.119 0.029 Mango
Vitamin B12 0 0
Vitamin K 4.2 6.4 Common plum
Folate 43 5 Mango
Trans Fat 0 0
Saturated Fat 0.092 0.017 Common plum
Monounsaturated Fat 0.14 0.134 Mango
Polyunsaturated fat 0.071 0.044 Mango
Tryptophan 0.013 0.009 Mango
Threonine 0.031 0.01 Mango
Isoleucine 0.029 0.014 Mango
Leucine 0.05 0.015 Mango
Lysine 0.066 0.016 Mango
Methionine 0.008 0.008
Phenylalanine 0.027 0.014 Mango
Valine 0.042 0.016 Mango
Histidine 0.019 0.009 Mango
Fructose 4.68 3.07 Mango

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 of 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.