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Mango vs. Plantain — In-Depth Nutrition Comparison

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The main differences between Mango and Plantain

  • Mango is richer in Vitamin C, and Vitamin E , yet Plantain is richer in Vitamin B6, Potassium, Iron, and Magnesium.
  • Daily need coverage for Vitamin C from Mango is 28% higher.
  • Mango contains 7 times more Vitamin E than Plantain. Mango contains 0.9mg of Vitamin E , while Plantain contains 0.13mg.

Food types used in this article are Mangos, raw and Plantains, cooked.

Infographic

Mango vs 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mango
4
:
Contains more Calcium +450%
Contains less Sodium -80%
Contains more Copper +68.2%
Contains more Iron +262.5%
Contains more Magnesium +220%
Contains more Phosphorus +100%
Contains more Potassium +176.8%
Contains more Zinc +44.4%
Contains more Selenium +133.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Contains more Calcium +450%
Contains less Sodium -80%
Contains more Copper +68.2%
Contains more Iron +262.5%
Contains more Magnesium +220%
Contains more Phosphorus +100%
Contains more Potassium +176.8%
Contains more Zinc +44.4%
Contains more Selenium +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.
Mango
5
:
Contains more Vitamin A +19%
Contains more Vitamin E +592.3%
Contains more Vitamin C +233.9%
Contains more Folate +65.4%
Contains more Vitamin K +500%
Contains more Vitamin B1 +64.3%
Contains more Vitamin B2 +36.8%
Contains more Vitamin B3 +13%
Contains more Vitamin B5 +18.3%
Contains more Vitamin B6 +101.7%
Contains more Choline +67.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 5% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 55% 3% 0% 37% 12% 12% 15% 14% 56% 20% 0% 7% 2%
Contains more Vitamin A +19%
Contains more Vitamin E +592.3%
Contains more Vitamin C +233.9%
Contains more Folate +65.4%
Contains more Vitamin K +500%
Contains more Vitamin B1 +64.3%
Contains more Vitamin B2 +36.8%
Contains more Vitamin B3 +13%
Contains more Vitamin B5 +18.3%
Contains more Vitamin B6 +101.7%
Contains more Choline +67.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
3
:
Contains more Fats +111.1%
Contains more Water +24%
Contains more Carbs +107.9%
Contains more Other +61.1%
Equal in Protein - 0.79
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Contains more Fats +111.1%
Contains more Water +24%
Contains more Carbs +107.9%
Contains more Other +61.1%
Equal in Protein - 0.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
2
:
Contains more Monounsaturated Fat +833.3%
Contains more Polyunsaturated fat +115.2%
Contains less Saturated Fat -25%
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
59% 13% 28%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.033 g
Contains more Monounsaturated Fat +833.3%
Contains more Polyunsaturated fat +115.2%
Contains less Saturated Fat -25%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mango Plantain
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mango Plantain Opinion
Net carbs 13.38g 28.85g Plantain
Protein 0.82g 0.79g Mango
Fats 0.38g 0.18g Mango
Carbs 14.98g 31.15g Plantain
Calories 60kcal 116kcal Plantain
Fructose 4.68g Mango
Sugar 13.66g 14g Mango
Fiber 1.6g 2.3g Plantain
Calcium 11mg 2mg Mango
Iron 0.16mg 0.58mg Plantain
Magnesium 10mg 32mg Plantain
Phosphorus 14mg 28mg Plantain
Potassium 168mg 465mg Plantain
Sodium 1mg 5mg Mango
Zinc 0.09mg 0.13mg Plantain
Copper 0.111mg 0.066mg Mango
Manganese 0.063mg Mango
Selenium 0.6µg 1.4µg Plantain
Vitamin A 1082IU 909IU Mango
Vitamin A RAE 54µg 45µg Mango
Vitamin E 0.9mg 0.13mg Mango
Vitamin C 36.4mg 10.9mg Mango
Vitamin B1 0.028mg 0.046mg Plantain
Vitamin B2 0.038mg 0.052mg Plantain
Vitamin B3 0.669mg 0.756mg Plantain
Vitamin B5 0.197mg 0.233mg Plantain
Vitamin B6 0.119mg 0.24mg Plantain
Folate 43µg 26µg Mango
Choline 7.6mg 12.7mg Plantain
Vitamin K 4.2µg 0.7µg Mango
Tryptophan 0.013mg 0.009mg Mango
Threonine 0.031mg 0.021mg Mango
Isoleucine 0.029mg 0.022mg Mango
Leucine 0.05mg 0.036mg Mango
Lysine 0.066mg 0.037mg Mango
Methionine 0.008mg 0.01mg Plantain
Phenylalanine 0.027mg 0.027mg
Valine 0.042mg 0.028mg Mango
Histidine 0.019mg 0.039mg Plantain
Saturated Fat 0.092g 0.069g Plantain
Monounsaturated Fat 0.14g 0.015g Mango
Polyunsaturated fat 0.071g 0.033g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango 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
25%
Mango
18%
Plantain
Minerals Daily Need Coverage Score
9%
Mango
13%
Plantain

Comparison summary

Which food is lower in Saturated Fat?
Plantain
Plantain is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Plantain
Plantain is lower in glycemic index (difference - 14)
Which food is cheaper?
Plantain
Plantain is cheaper (difference - $0.3)
Which food is richer in minerals?
Plantain
Plantain is relatively richer in minerals
Which food is lower in Sugar?
Mango
Mango is lower in Sugar (difference - 0.34g)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 4mg)
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrients
  2. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/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.