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  6. Mango vs. Plantain raw

Mango vs. Plantain raw — In-Depth Nutrition Comparison

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Summary of differences between mango and plantain raw

  • Mango has more vitamin C, folate, and vitamin E; however, plantain raw is higher in vitamin B6, potassium, magnesium, and iron.
  • Mango covers your daily need for vitamin C, 20% more than plantain raw.
  • Mango has 6 times more vitamin E than plantain raw. While mango has 0.9mg of vitamin E, plantain raw has only 0.14mg.
  • The glycemic index of mango is higher.

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

Infographic

Mango vs Plantain raw 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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +266.7%
Contains more CopperCopper +37%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +270%
Contains more PotassiumPotassium +197%
Contains more IronIron +275%
Contains more ZincZinc +55.6%
Contains more PhosphorusPhosphorus +142.9%
Contains more SeleniumSelenium +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
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 121% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin CVitamin C +97.8%
Contains more Vitamin EVitamin E +542.9%
Contains more Vitamin KVitamin K +500%
Contains more FolateFolate +95.5%
Contains more Vitamin B1Vitamin B1 +85.7%
Contains more Vitamin B2Vitamin B2 +42.1%
Contains more Vitamin B5Vitamin B5 +32%
Contains more Vitamin B6Vitamin B6 +151.3%
Contains more CholineCholine +77.6%
~equal in Vitamin A ~56µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.686mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mango Plantain raw DV% diff.
Vitamin C 36.4mg 18.4mg 20%
Vitamin B6 0.119mg 0.299mg 14%
Potassium 168mg 499mg 10%
Fructose 4.68g 6%
Carbs 14.98g 31.89g 6%
Magnesium 10mg 37mg 6%
Iron 0.16mg 0.6mg 6%
Folate 43µg 22µg 5%
Vitamin E 0.9mg 0.14mg 5%
Phosphorus 14mg 34mg 3%
Vitamin K 4.2µg 0.7µg 3%
Manganese 0.063mg 3%
Calories 60kcal 122kcal 3%
Copper 0.111mg 0.081mg 3%
Fiber 1.6g 2.3g 3%
Vitamin B1 0.028mg 0.052mg 2%
Selenium 0.6µg 1.5µg 2%
Vitamin B2 0.038mg 0.054mg 1%
Calcium 11mg 3mg 1%
Vitamin B5 0.197mg 0.26mg 1%
Choline 7.6mg 13.5mg 1%
Protein 0.82g 1.3g 1%
Fats 0.38g 0.37g 0%
Net carbs 13.38g 29.59g N/A
Sugar 13.66g 15g N/A
Zinc 0.09mg 0.14mg 0%
Sodium 1mg 4mg 0%
Vitamin A 54µg 56µg 0%
Vitamin B3 0.669mg 0.686mg 0%
Saturated fat 0.092g 0.143g 0%
Monounsaturated fat 0.14g 0.032g 0%
Polyunsaturated fat 0.071g 0.069g 0%
Tryptophan 0.013mg 0.015mg 0%
Threonine 0.031mg 0.034mg 0%
Isoleucine 0.029mg 0.036mg 0%
Leucine 0.05mg 0.059mg 0%
Lysine 0.066mg 0.06mg 0%
Methionine 0.008mg 0.017mg 0%
Phenylalanine 0.027mg 0.044mg 0%
Valine 0.042mg 0.046mg 0%
Histidine 0.019mg 0.064mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
2
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more WaterWater +27.8%
Contains more ProteinProtein +58.5%
Contains more CarbsCarbs +112.9%
Contains more OtherOther +222.2%
~equal in Fats ~0.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
Mango
3
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 g
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -35.7%
Contains more Mono. FatMonounsaturated fat +337.5%
~equal in Polyunsaturated fat ~0.069g

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 raw - 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.