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Mango vs. Cooking plantain — In-Depth Nutrition Comparison

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Summary of differences between Mango and Cooking plantain

  • Mango has more Vitamin C, Folate, and Vitamin E , however, Cooking plantain is higher in Vitamin B6, Potassium, Magnesium, and Iron.
  • Mango covers your daily need of Vitamin C 20% more than Cooking plantain.
  • Mango has 6 times more Vitamin E than Cooking plantain. While Mango has 0.9mg of Vitamin E , Cooking plantain has only 0.14mg.

These are the specific foods used in this comparison Mangos, raw and Plantains, raw.

Infographic

Mango vs Cooking plantain 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
4
:
6
Cooking plantain
Cooking plantain
Contains more Calcium +266.7%
Contains less Sodium -75%
Contains more Copper +37%
Contains more Iron +275%
Contains more Magnesium +270%
Contains more Phosphorus +142.9%
Contains more Potassium +197%
Contains more Zinc +55.6%
Contains more Selenium +150%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Cooking plantain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Contains more Calcium +266.7%
Contains less Sodium -75%
Contains more Copper +37%
Contains more Iron +275%
Contains more Magnesium +270%
Contains more Phosphorus +142.9%
Contains more Potassium +197%
Contains more Zinc +55.6%
Contains more Selenium +150%

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
4
:
6
Cooking plantain
Cooking plantain
Contains more Vitamin E +542.9%
Contains more Vitamin C +97.8%
Contains more Folate +95.5%
Contains more Vitamin K +500%
Contains more Vitamin B1 +85.7%
Contains more Vitamin B2 +42.1%
Contains more Vitamin B5 +32%
Contains more Vitamin B6 +151.3%
Equal in Vitamin A - 1127
Equal in Vitamin B3 - 0.686
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%
Cooking plantain
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Contains more Vitamin E +542.9%
Contains more Vitamin C +97.8%
Contains more Folate +95.5%
Contains more Vitamin K +500%
Contains more Vitamin B1 +85.7%
Contains more Vitamin B2 +42.1%
Contains more Vitamin B5 +32%
Contains more Vitamin B6 +151.3%
Equal in Vitamin A - 1127
Equal in Vitamin B3 - 0.686

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
2
:
3
Cooking plantain
Cooking plantain
Contains more Water +27.8%
Contains more Protein +58.5%
Contains more Carbs +112.9%
Contains more Other +222.2%
Equal in Fats - 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
Cooking plantain
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more Water +27.8%
Contains more Protein +58.5%
Contains more Carbs +112.9%
Contains more Other +222.2%
Equal in Fats - 0.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
Mango
3
:
0
Cooking plantain
Cooking plantain
Contains less Saturated Fat -35.7%
Contains more Monounsaturated Fat +337.5%
Equal in Polyunsaturated fat - 0.069
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Cooking plantain
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Contains less Saturated Fat -35.7%
Contains more Monounsaturated Fat +337.5%
Equal in Polyunsaturated fat - 0.069

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mango Cooking plantain
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mango Cooking plantain Opinion
Net carbs 13.38g 29.59g Cooking plantain
Protein 0.82g 1.3g Cooking plantain
Fats 0.38g 0.37g Mango
Carbs 14.98g 31.89g Cooking plantain
Calories 60kcal 122kcal Cooking plantain
Fructose 4.68g Mango
Sugar 13.66g 15g Mango
Fiber 1.6g 2.3g Cooking plantain
Calcium 11mg 3mg Mango
Iron 0.16mg 0.6mg Cooking plantain
Magnesium 10mg 37mg Cooking plantain
Phosphorus 14mg 34mg Cooking plantain
Potassium 168mg 499mg Cooking plantain
Sodium 1mg 4mg Mango
Zinc 0.09mg 0.14mg Cooking plantain
Copper 0.111mg 0.081mg Mango
Manganese 0.063mg Mango
Selenium 0.6µg 1.5µg Cooking plantain
Vitamin A 1082IU 1127IU Cooking plantain
Vitamin A RAE 54µg 56µg Cooking plantain
Vitamin E 0.9mg 0.14mg Mango
Vitamin C 36.4mg 18.4mg Mango
Vitamin B1 0.028mg 0.052mg Cooking plantain
Vitamin B2 0.038mg 0.054mg Cooking plantain
Vitamin B3 0.669mg 0.686mg Cooking plantain
Vitamin B5 0.197mg 0.26mg Cooking plantain
Vitamin B6 0.119mg 0.299mg Cooking plantain
Folate 43µg 22µg Mango
Vitamin K 4.2µg 0.7µg Mango
Tryptophan 0.013mg 0.015mg Cooking plantain
Threonine 0.031mg 0.034mg Cooking plantain
Isoleucine 0.029mg 0.036mg Cooking plantain
Leucine 0.05mg 0.059mg Cooking plantain
Lysine 0.066mg 0.06mg Mango
Methionine 0.008mg 0.017mg Cooking plantain
Phenylalanine 0.027mg 0.044mg Cooking plantain
Valine 0.042mg 0.046mg Cooking plantain
Histidine 0.019mg 0.064mg Cooking plantain
Saturated Fat 0.092g 0.143g Mango
Monounsaturated Fat 0.14g 0.032g Mango
Polyunsaturated fat 0.071g 0.069g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Cooking plantain
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
23%
Cooking plantain
Minerals Daily Need Coverage Score
9%
Mango
15%
Cooking plantain

Comparison summary

Which food is lower in Sugar?
Mango
Mango is lower in Sugar (difference - 1.34g)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 0.051g)
Which food is lower in glycemic index?
Cooking plantain
Cooking plantain is lower in glycemic index (difference - 14)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $0.3)
Which food is richer in minerals?
Cooking plantain
Cooking plantain is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Cooking plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.