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Mango vs. Currant — In-Depth Nutrition Comparison

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Significant differences between Mango and Currant

  • Mango has more Folate, Vitamin A RAE, and Vitamin E , however, Currant is richer in Fiber, Iron, Vitamin K, Manganese, and Vitamin C.
  • Currant covers your daily Fiber needs 11% more than Mango.
  • Currant has 27 times less Vitamin A RAE than Mango. Mango has 54µg of Vitamin A RAE, while Currant has 2µg.

Specific food types used in this comparison are Mangos, raw and Currants, red and white, raw.

Infographic

Mango vs Currant 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
1
:
Contains more Calcium +200%
Contains more Iron +525%
Contains more Magnesium +30%
Contains more Phosphorus +214.3%
Contains more Potassium +63.7%
Contains more Zinc +155.6%
Contains more Manganese +195.2%
Equal in Sodium - 1
Equal in Copper - 0.107
Equal in Selenium - 0.6
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 10% 38% 10% 19% 25% 1% 7% 36% 25% 4%
Contains more Calcium +200%
Contains more Iron +525%
Contains more Magnesium +30%
Contains more Phosphorus +214.3%
Contains more Potassium +63.7%
Contains more Zinc +155.6%
Contains more Manganese +195.2%
Equal in Sodium - 1
Equal in Copper - 0.107
Equal in Selenium - 0.6

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
6
:
Contains more Vitamin A +2476.2%
Contains more Vitamin E +800%
Contains more Vitamin B3 +569%
Contains more Vitamin B5 +207.8%
Contains more Vitamin B6 +70%
Contains more Folate +437.5%
Contains more Vitamin C +12.6%
Contains more Vitamin B1 +42.9%
Contains more Vitamin B2 +31.6%
Contains more Vitamin K +161.9%
Equal in Choline - 7.6
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 3% 2% 0% 137% 10% 12% 2% 4% 17% 6% 0% 5% 28%
Contains more Vitamin A +2476.2%
Contains more Vitamin E +800%
Contains more Vitamin B3 +569%
Contains more Vitamin B5 +207.8%
Contains more Vitamin B6 +70%
Contains more Folate +437.5%
Contains more Vitamin C +12.6%
Contains more Vitamin B1 +42.9%
Contains more Vitamin B2 +31.6%
Contains more Vitamin K +161.9%
Equal in Choline - 7.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
2
:
Contains more Fats +90%
Contains more Protein +70.7%
Contains more Other +80.6%
Equal in Carbs - 13.8
Equal in Water - 83.95
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
Contains more Fats +90%
Contains more Protein +70.7%
Contains more Other +80.6%
Equal in Carbs - 13.8
Equal in Water - 83.95

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
1
:
Contains more Monounsaturated Fat +400%
Contains less Saturated Fat -81.5%
Contains more Polyunsaturated fat +23.9%
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
13% 21% 66%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.088 g
Contains more Monounsaturated Fat +400%
Contains less Saturated Fat -81.5%
Contains more Polyunsaturated fat +23.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mango
2
:
Contains more Sucrose +1042.6%
Contains more Fructose +32.6%
Contains more Glucose +60.2%
51% 15% 34%
Starch: 0 g
Sucrose: 6.97 g
Glucose: 2.01 g
Fructose: 4.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
8% 44% 48%
Starch: 0 g
Sucrose: 0.61 g
Glucose: 3.22 g
Fructose: 3.53 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +1042.6%
Contains more Fructose +32.6%
Contains more Glucose +60.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mango Currant Opinion
Net carbs 13.38g 9.5g Mango
Protein 0.82g 1.4g Currant
Fats 0.38g 0.2g Mango
Carbs 14.98g 13.8g Mango
Calories 60kcal 56kcal Mango
Fructose 4.68g 3.53g Mango
Sugar 13.66g 7.37g Currant
Fiber 1.6g 4.3g Currant
Calcium 11mg 33mg Currant
Iron 0.16mg 1mg Currant
Magnesium 10mg 13mg Currant
Phosphorus 14mg 44mg Currant
Potassium 168mg 275mg Currant
Sodium 1mg 1mg
Zinc 0.09mg 0.23mg Currant
Copper 0.111mg 0.107mg Mango
Manganese 0.063mg 0.186mg Currant
Selenium 0.6µg 0.6µg
Vitamin A 1082IU 42IU Mango
Vitamin A RAE 54µg 2µg Mango
Vitamin E 0.9mg 0.1mg Mango
Vitamin C 36.4mg 41mg Currant
Vitamin B1 0.028mg 0.04mg Currant
Vitamin B2 0.038mg 0.05mg Currant
Vitamin B3 0.669mg 0.1mg Mango
Vitamin B5 0.197mg 0.064mg Mango
Vitamin B6 0.119mg 0.07mg Mango
Folate 43µg 8µg Mango
Choline 7.6mg 7.6mg
Vitamin K 4.2µg 11µg Currant
Tryptophan 0.013mg Mango
Threonine 0.031mg Mango
Isoleucine 0.029mg Mango
Leucine 0.05mg Mango
Lysine 0.066mg Mango
Methionine 0.008mg Mango
Phenylalanine 0.027mg Mango
Valine 0.042mg Mango
Histidine 0.019mg Mango
Saturated Fat 0.092g 0.017g Currant
Monounsaturated Fat 0.14g 0.028g Mango
Polyunsaturated fat 0.071g 0.088g Currant

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Currant
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
17%
Currant
Minerals Daily Need Coverage Score
9%
Mango
17%
Currant

Comparison summary

Which food is cheaper?
Mango
Mango is cheaper (difference - $0.2)
Which food is lower in Sugar?
Currant
Currant is lower in Sugar (difference - 6.29g)
Which food is lower in Saturated Fat?
Currant
Currant is lower in Saturated Fat (difference - 0.075g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Currant
Currant is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.