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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
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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 +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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 23% 27% 15% 45% 1% 4% 27%
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%

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
4
:
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
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 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

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 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
Starch g g
Fructose 4.68g g 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
Vitamin A 1082IU 1127IU Cooking plantain
Vitamin E 0.9mg 0.14mg Mango
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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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
23
Cooking plantain
Mineral Summary Score
10
Mango
17
Cooking plantain

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
8%
Cooking plantain
Carbohydrates
15%
Mango
32%
Cooking plantain
Fats
2%
Mango
2%
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.