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Mango vs. Currant — In-Depth Nutrition Comparison

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Significant differences between mango and currants

  • Mango has more vitamin A, folate, and vitamin E; however, currants are richer in fiber, iron, vitamin K, manganese, and vitamin C.
  • Mango covers your daily vitamin A needs 21% more than currants.
  • Currants have 9 times less vitamin E than mango. Mango has 0.9mg of vitamin E, while currants have 0.1mg.
  • Mango has a higher glycemic index. The glycemic index of mango is 51, while the glycemic index of currants is 25.

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

Infographic

Mango vs Currant 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
0
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 9.3% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 3.3%
Contains more MagnesiumMagnesium +30%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +63.7%
Contains more IronIron +525%
Contains more ZincZinc +155.6%
Contains more PhosphorusPhosphorus +214.3%
Contains more ManganeseManganese +195.2%
~equal in Copper ~0.107mg
~equal in Sodium ~1mg
~equal in Selenium ~0.6µg

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
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 137% 0.67% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
Contains more Vitamin AVitamin A +2600%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin B3Vitamin B3 +569%
Contains more Vitamin B5Vitamin B5 +207.8%
Contains more Vitamin B6Vitamin B6 +70%
Contains more FolateFolate +437.5%
Contains more Vitamin CVitamin C +12.6%
Contains more Vitamin B1Vitamin B1 +42.9%
Contains more Vitamin B2Vitamin B2 +31.6%
Contains more Vitamin KVitamin K +161.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~7.6mg

All nutrients comparison - raw data values

Nutrient Mango Currant DV% diff.
Fiber 1.6g 4.3g 11%
Iron 0.16mg 1mg 11%
Folate 43µg 8µg 9%
Vitamin A 54µg 2µg 6%
Vitamin K 4.2µg 11µg 6%
Vitamin C 36.4mg 41mg 5%
Manganese 0.063mg 0.186mg 5%
Vitamin E 0.9mg 0.1mg 5%
Vitamin B6 0.119mg 0.07mg 4%
Phosphorus 14mg 44mg 4%
Vitamin B3 0.669mg 0.1mg 4%
Potassium 168mg 275mg 3%
Vitamin B5 0.197mg 0.064mg 3%
Calcium 11mg 33mg 2%
Vitamin B2 0.038mg 0.05mg 1%
Protein 0.82g 1.4g 1%
Fructose 4.68g 3.53g 1%
Vitamin B1 0.028mg 0.04mg 1%
Zinc 0.09mg 0.23mg 1%
Magnesium 10mg 13mg 1%
Calories 60kcal 56kcal 0%
Fats 0.38g 0.2g 0%
Carbs 14.98g 13.8g 0%
Net carbs 13.38g 9.5g N/A
Sugar 13.66g 7.37g N/A
Copper 0.111mg 0.107mg 0%
Sodium 1mg 1mg 0%
Selenium 0.6µg 0.6µg 0%
Choline 7.6mg 7.6mg 0%
Saturated fat 0.092g 0.017g 0%
Monounsaturated fat 0.14g 0.028g 0%
Polyunsaturated fat 0.071g 0.088g 0%
Tryptophan 0.013mg 0%
Threonine 0.031mg 0%
Isoleucine 0.029mg 0%
Leucine 0.05mg 0%
Lysine 0.066mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.027mg 0%
Valine 0.042mg 0%
Histidine 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
2
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 FatsFats +90%
Contains more ProteinProtein +70.7%
Contains more OtherOther +80.6%
~equal in Carbs ~13.8g
~equal in Water ~83.95g

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mango
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 SucroseSucrose +1042.6%
Contains more FructoseFructose +32.6%
Contains more GlucoseGlucose +60.2%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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.