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  6. Mango vs. Crouton

Mango vs. Crouton — In-Depth Nutrition Comparison

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How are Mango and Crouton different?

  • Mango is richer in Vitamin C, while Crouton is higher in Selenium, Vitamin B1, Iron, Vitamin B3, Folate, Manganese, Vitamin B2, and Phosphorus.
  • Crouton covers your daily need of Selenium 67% more than Mango.
  • Mango is lower in Sodium.

Mangos, raw and Croutons, plain types were used in this article.

Infographic

Mango vs Crouton 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
2
:
8
Crouton
Crouton
Contains more Potassium +35.5%
Contains less Sodium -99.9%
Contains more Calcium +590.9%
Contains more Iron +2450%
Contains more Magnesium +210%
Contains more Phosphorus +721.4%
Contains more Zinc +888.9%
Contains more Copper +46.8%
Contains more Manganese +693.7%
Contains more Selenium +6150%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Crouton
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 153% 23% 50% 11% 92% 25% 55% 66% 205%
Contains more Potassium +35.5%
Contains less Sodium -99.9%
Contains more Calcium +590.9%
Contains more Iron +2450%
Contains more Magnesium +210%
Contains more Phosphorus +721.4%
Contains more Zinc +888.9%
Contains more Copper +46.8%
Contains more Manganese +693.7%
Contains more Selenium +6150%

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
6
:
5
Crouton
Crouton
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +357.7%
Contains more Vitamin B1 +2125%
Contains more Vitamin B2 +615.8%
Contains more Vitamin B3 +713%
Contains more Vitamin B5 +117.8%
Contains more Folate +207%
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%
Crouton
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 156% 63% 102% 26% 6% 99% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +357.7%
Contains more Vitamin B1 +2125%
Contains more Vitamin B2 +615.8%
Contains more Vitamin B3 +713%
Contains more Vitamin B5 +117.8%
Contains more Folate +207%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
1
:
4
Crouton
Crouton
Contains more Water +1417.5%
Contains more Protein +1351.2%
Contains more Fats +1636.8%
Contains more Carbs +390.7%
Contains more Other +594.4%
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Crouton
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
Contains more Water +1417.5%
Contains more Protein +1351.2%
Contains more Fats +1636.8%
Contains more Carbs +390.7%
Contains more Other +594.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
Mango
1
:
2
Crouton
Crouton
Contains less Saturated Fat -93.9%
Contains more Monounsaturated Fat +2085%
Contains more Polyunsaturated fat +1693%
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Crouton
26% 52% 22%
Saturated Fat: 1.51 g
Monounsaturated Fat: 3.059 g
Polyunsaturated fat: 1.273 g
Contains less Saturated Fat -93.9%
Contains more Monounsaturated Fat +2085%
Contains more Polyunsaturated fat +1693%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mango Crouton Opinion
Net carbs 13.38g 68.4g Crouton
Protein 0.82g 11.9g Crouton
Fats 0.38g 6.6g Crouton
Carbs 14.98g 73.5g Crouton
Calories 60kcal 407kcal Crouton
Fructose 4.68g Mango
Sugar 13.66g Crouton
Fiber 1.6g 5.1g Crouton
Calcium 11mg 76mg Crouton
Iron 0.16mg 4.08mg Crouton
Magnesium 10mg 31mg Crouton
Phosphorus 14mg 115mg Crouton
Potassium 168mg 124mg Mango
Sodium 1mg 698mg Mango
Zinc 0.09mg 0.89mg Crouton
Copper 0.111mg 0.163mg Crouton
Manganese 0.063mg 0.5mg Crouton
Selenium 0.6µg 37.5µg Crouton
Vitamin A 1082IU 0IU Mango
Vitamin A RAE 54µg 0µg Mango
Vitamin E 0.9mg Mango
Vitamin C 36.4mg 0mg Mango
Vitamin B1 0.028mg 0.623mg Crouton
Vitamin B2 0.038mg 0.272mg Crouton
Vitamin B3 0.669mg 5.439mg Crouton
Vitamin B5 0.197mg 0.429mg Crouton
Vitamin B6 0.119mg 0.026mg Mango
Folate 43µg 132µg Crouton
Vitamin K 4.2µg Mango
Tryptophan 0.013mg 0.14mg Crouton
Threonine 0.031mg 0.337mg Crouton
Isoleucine 0.029mg 0.456mg Crouton
Leucine 0.05mg 0.832mg Crouton
Lysine 0.066mg 0.278mg Crouton
Methionine 0.008mg 0.211mg Crouton
Phenylalanine 0.027mg 0.586mg Crouton
Valine 0.042mg 0.514mg Crouton
Histidine 0.019mg 0.255mg Crouton
Saturated Fat 0.092g 1.51g Mango
Monounsaturated Fat 0.14g 3.059g Crouton
Polyunsaturated fat 0.071g 1.273g Crouton

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Crouton
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
38%
Crouton
Minerals Daily Need Coverage Score
9%
Mango
70%
Crouton

Comparison summary

Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 697mg)
Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 1.418g)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 21)
Which food is cheaper?
Mango
Mango is cheaper (difference - $1.2)
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 13.66g)
Which food is richer in minerals?
Crouton
Crouton 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

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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.