Mango vs. Plantain — In-Depth Nutrition Comparison
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The main differences between mango and plantains
- Mango is richer in vitamin C and vitamin E, yet plantains are richer in vitamin B6, potassium, iron, and magnesium.
- Daily need coverage for vitamin C for mango is 28% higher.
- Mango contains 7 times more vitamin E than plantains. Mango contains 0.9mg of vitamin E, while plantains contain 0.13mg.
- Plantains have a lower glycemic index than mango.
Food types used in this article are Mangos, raw and Plantains, cooked.
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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 CalciumCalcium | +450% |
| Contains more CopperCopper | +68.2% |
| Contains less SodiumSodium | -80% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +220% |
| Contains more PotassiumPotassium | +176.8% |
| Contains more IronIron | +262.5% |
| Contains more ZincZinc | +44.4% |
| Contains more PhosphorusPhosphorus | +100% |
| Contains more SeleniumSelenium | +133.3% |
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.
| Contains more Vitamin CVitamin C | +233.9% |
| Contains more Vitamin AVitamin A | +20% |
| Contains more Vitamin EVitamin E | +592.3% |
| Contains more Vitamin KVitamin K | +500% |
| Contains more FolateFolate | +65.4% |
| Contains more Vitamin B1Vitamin B1 | +64.3% |
| Contains more Vitamin B2Vitamin B2 | +36.8% |
| Contains more Vitamin B3Vitamin B3 | +13% |
| Contains more Vitamin B5Vitamin B5 | +18.3% |
| Contains more Vitamin B6Vitamin B6 | +101.7% |
| Contains more CholineCholine | +67.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 36.4mg | 10.9mg | 28% |
| Vitamin B6 | 0.119mg | 0.24mg | 9% |
| Potassium | 168mg | 465mg | 9% |
| Fructose | 4.68g | 6% | |
| Copper | 0.111mg | 0.066mg | 5% |
| Carbs | 14.98g | 31.15g | 5% |
| Magnesium | 10mg | 32mg | 5% |
| Iron | 0.16mg | 0.58mg | 5% |
| Vitamin E | 0.9mg | 0.13mg | 5% |
| Folate | 43µg | 26µg | 4% |
| Vitamin K | 4.2µg | 0.7µg | 3% |
| Manganese | 0.063mg | 3% | |
| Calories | 60kcal | 116kcal | 3% |
| Fiber | 1.6g | 2.3g | 3% |
| Vitamin B1 | 0.028mg | 0.046mg | 2% |
| Phosphorus | 14mg | 28mg | 2% |
| Vitamin B2 | 0.038mg | 0.052mg | 1% |
| Calcium | 11mg | 2mg | 1% |
| Vitamin B5 | 0.197mg | 0.233mg | 1% |
| Vitamin B3 | 0.669mg | 0.756mg | 1% |
| Choline | 7.6mg | 12.7mg | 1% |
| Selenium | 0.6µg | 1.4µg | 1% |
| Vitamin A | 54µg | 45µg | 1% |
| Protein | 0.82g | 0.79g | 0% |
| Fats | 0.38g | 0.18g | 0% |
| Net carbs | 13.38g | 28.85g | N/A |
| Sugar | 13.66g | 14g | N/A |
| Zinc | 0.09mg | 0.13mg | 0% |
| Sodium | 1mg | 5mg | 0% |
| Saturated fat | 0.092g | 0.069g | 0% |
| Monounsaturated fat | 0.14g | 0.015g | 0% |
| Polyunsaturated fat | 0.071g | 0.033g | 0% |
| Tryptophan | 0.013mg | 0.009mg | 0% |
| Threonine | 0.031mg | 0.021mg | 0% |
| Isoleucine | 0.029mg | 0.022mg | 0% |
| Leucine | 0.05mg | 0.036mg | 0% |
| Lysine | 0.066mg | 0.037mg | 0% |
| Methionine | 0.008mg | 0.01mg | 0% |
| Phenylalanine | 0.027mg | 0.027mg | 0% |
| Valine | 0.042mg | 0.028mg | 0% |
| Histidine | 0.019mg | 0.039mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +111.1% |
| Contains more WaterWater | +24% |
| Contains more CarbsCarbs | +107.9% |
| Contains more OtherOther | +61.1% |
~equal in
Protein
~0.79g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +833.3% |
| Contains more Poly. FatPolyunsaturated fat | +115.2% |
| Contains less Sat. FatSaturated fat | -25% |
