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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" chart 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%
Equal in Sodium - 1
Equal in Copper - 0.107
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 38% 10% 19% 25% 1% 7% 36%
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%
Equal in Sodium - 1
Equal in Copper - 0.107

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 2% 0% 137% 10% 12% 2% 4% 17% 6% 0% 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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Starch g g
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
Vitamin A 1082IU 42IU Mango
Vitamin E 0.9mg 0.1mg Mango
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 4.2µg 11µg Currant
Tryptophan 0.013mg mg Mango
Threonine 0.031mg mg Mango
Isoleucine 0.029mg mg Mango
Leucine 0.05mg mg Mango
Lysine 0.066mg mg Mango
Methionine 0.008mg mg Mango
Phenylalanine 0.027mg mg Mango
Valine 0.042mg mg Mango
Histidine 0.019mg mg Mango
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
26
Mango
18
Currant
Mineral Summary Score
10
Mango
18
Currant

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Mango
8%
Currant
Carbohydrates
15%
Mango
14%
Currant
Fats
2%
Mango
1%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.