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Mango vs Custard apple - In-Depth Nutrition Comparison

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Important differences between Mango and Custard apple

  • Mango has more Vitamin C, and Vitamin A, however Custard apple has more Vitamin B6, Iron, and Potassium.
  • Mango's daily need coverage for Vitamin C is 19% more.
  • Mango has 27 times more Vitamin A than Custard apple. Mango has 54µg of Vitamin A, while Custard apple has 2µg.

The food varieties used in the comparison are Mangos, raw and Custard-apple, (bullock's-heart), raw.

Infographic

Mango vs Custard apple 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
Contains less Sodium -75%
Contains more Iron +343.8%
Contains more Calcium +172.7%
Contains more Potassium +127.4%
Contains more Magnesium +80%
Contains more Phosphorus +50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 4% 15% 8% 37% 3% 6% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 27% 9% 34% 13% 0% 0% 9% 1%
Contains less Sodium -75%
Contains more Iron +343.8%
Contains more Calcium +172.7%
Contains more Potassium +127.4%
Contains more Magnesium +80%
Contains more Phosphorus +50%

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
8
:
Contains more Vitamin C +89.6%
Contains more Vitamin A +3178.8%
Contains more Vitamin B3 +33.8%
Contains more Vitamin B5 +45.9%
Contains more Vitamin B1 +185.7%
Contains more Vitamin B2 +163.2%
Contains more Vitamin B6 +85.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 122% 65% 19% 0% 7% 9% 13% 12% 28% 0% 11% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 64% 2% 0% 0% 20% 24% 10% 9% 51% 0% 0% 0%
Contains more Vitamin C +89.6%
Contains more Vitamin A +3178.8%
Contains more Vitamin B3 +33.8%
Contains more Vitamin B5 +45.9%
Contains more Vitamin B1 +185.7%
Contains more Vitamin B2 +163.2%
Contains more Vitamin B6 +85.7%

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 Custard apple
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mango Custard apple Opinion
Calories 60kcal 101kcal Custard apple
Protein 0.82g 1.7g Custard apple
Fats 0.38g 0.6g Custard apple
Vitamin C 36.4mg 19.2mg Mango
Net carbs 13.38g 22.8g Custard apple
Carbs 14.98g 25.2g Custard apple
Cholesterol 0mg 0mg
Vitamin D 0IU IU Mango
Iron 0.16mg 0.71mg Custard apple
Calcium 11mg 30mg Custard apple
Potassium 168mg 382mg Custard apple
Magnesium 10mg 18mg Custard apple
Sugar 13.66g g Custard apple
Fiber 1.6g 2.4g Custard apple
Copper 0.111mg mg Mango
Zinc 0.09mg mg Mango
Starch g g
Phosphorus 14mg 21mg Custard apple
Sodium 1mg 4mg Mango
Vitamin A 1082IU 33IU Mango
Vitamin E 0.9mg mg Mango
Vitamin D 0µg µg Mango
Vitamin B1 0.028mg 0.08mg Custard apple
Vitamin B2 0.038mg 0.1mg Custard apple
Vitamin B3 0.669mg 0.5mg Mango
Vitamin B5 0.197mg 0.135mg Mango
Vitamin B6 0.119mg 0.221mg Custard apple
Vitamin B12 0µg 0µg
Vitamin K 4.2µg µg Mango
Folate 43µg µg Mango
Trans Fat 0g 0g
Saturated Fat 0.092g 0.231g Mango
Monounsaturated Fat 0.14g g Mango
Polyunsaturated fat 0.071g g Mango
Tryptophan 0.013mg 0.007mg Mango
Threonine 0.031mg mg Mango
Isoleucine 0.029mg mg Mango
Leucine 0.05mg mg Mango
Lysine 0.066mg 0.037mg Mango
Methionine 0.008mg 0.004mg Mango
Phenylalanine 0.027mg mg Mango
Valine 0.042mg mg Mango
Histidine 0.019mg mg Mango
Fructose 4.68g g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Custard apple
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15
Custard apple
Mineral Summary Score
10
Mango
11
Custard apple

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
10%
Custard apple
Carbohydrates
15%
Mango
25%
Custard apple
Fats
2%
Mango
3%
Custard apple

Comparison summary

Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 0.139g)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 3)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food is lower in Sugar?
Custard apple
Custard apple is lower in Sugar (difference - 13.66g)
Which food is cheaper?
Custard apple
Custard apple is cheaper (difference - $0.3)
Which food is richer in minerals?
Custard apple
Custard apple is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Custard apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171725/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.