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Mango vs Dried fruit - In-Depth Nutrition Comparison

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How are Mango and Dried fruit different?

  • Mango is richer in Vitamin C and Folate, while Dried fruit is higher in Iron, Potassium, Copper, Vitamin E , Fiber, Vitamin A, Vitamin B3 and Phosphorus.
  • Mango covers your daily need of Vitamin C 39% more than Dried fruit.
  • Mango contains 4 times more Folate than Dried fruit. Mango contains 43µg of Folate, while Dried fruit contains 10µg.

Mangos, raw and Apricots, dried, sulfured, uncooked types were used in this article.

Infographic

Mango vs Dried fruit 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Mango
Mango
1
:
7
Dried fruit
Dried fruit
Contains less Sodium -90%
Contains more Iron +1562.5%
Contains more Calcium +400%
Contains more Potassium +591.7%
Contains more Magnesium +220%
Contains more Copper +209%
Contains more Zinc +333.3%
Contains more Phosphorus +407.1%
Mango
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 4% 15% 8% 37% 3% 6% 1%
Dried fruit
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 100% 17% 103% 23% 115% 11% 31% 2%
Contains less Sodium -90%
Contains more Iron +1562.5%
Contains more Calcium +400%
Contains more Potassium +591.7%
Contains more Magnesium +220%
Contains more Copper +209%
Contains more Zinc +333.3%
Contains more Phosphorus +407.1%

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
Mango
4
:
6
Dried fruit
Dried fruit
Contains more Vitamin C +3540%
Contains more Vitamin B1 +86.7%
Contains more Vitamin K +35.5%
Contains more Folate +330%
Contains more Vitamin A +233.1%
Contains more Vitamin E +381.1%
Contains more Vitamin B2 +94.7%
Contains more Vitamin B3 +287%
Contains more Vitamin B5 +161.9%
Contains more Vitamin B6 +20.2%
Mango
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%
Dried fruit
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 217% 87% 0% 4% 18% 49% 31% 33% 0% 8% 8%
Contains more Vitamin C +3540%
Contains more Vitamin B1 +86.7%
Contains more Vitamin K +35.5%
Contains more Folate +330%
Contains more Vitamin A +233.1%
Contains more Vitamin E +381.1%
Contains more Vitamin B2 +94.7%
Contains more Vitamin B3 +287%
Contains more Vitamin B5 +161.9%
Contains more Vitamin B6 +20.2%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
26
Mango
38
Dried fruit
Mineral Summary Score
10
Mango
50
Dried fruit

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 the food
Protein
5%
Mango
20%
Dried fruit
Carbohydrates
15%
Mango
63%
Dried fruit
Fats
2%
Mango
2%
Dried fruit

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mango Dried fruit
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Mango Dried fruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Mango
Mango contains less Sugars (difference - 39.78g)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 9mg)
Which food is cheaper?
Mango
Mango is cheaper (difference - $1.7)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.075g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Dried fruit
Dried fruit 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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Mango Dried fruit Opinion
Calories 60 241 Dried fruit
Protein 0.82 3.39 Dried fruit
Fats 0.38 0.51 Dried fruit
Vitamin C 36.4 1 Mango
Carbs 14.98 62.64 Dried fruit
Cholesterol 0 0
Vitamin D 0 0
Iron 0.16 2.66 Dried fruit
Calcium 11 55 Dried fruit
Potassium 168 1162 Dried fruit
Magnesium 10 32 Dried fruit
Sugars 13.66 53.44 Mango
Fiber 1.6 7.3 Dried fruit
Copper 0.111 0.343 Dried fruit
Zinc 0.09 0.39 Dried fruit
Starch 0.35 Dried fruit
Phosphorus 14 71 Dried fruit
Sodium 1 10 Mango
Vitamin A 1082 3604 Dried fruit
Vitamin E 0.9 4.33 Dried fruit
Vitamin D 0 0
Vitamin B1 0.028 0.015 Mango
Vitamin B2 0.038 0.074 Dried fruit
Vitamin B3 0.669 2.589 Dried fruit
Vitamin B5 0.197 0.516 Dried fruit
Vitamin B6 0.119 0.143 Dried fruit
Vitamin B12 0 0
Vitamin K 4.2 3.1 Mango
Folate 43 10 Mango
Trans Fat 0 Dried fruit
Saturated Fat 0.092 0.017 Dried fruit
Monounsaturated Fat 0.14 0.074 Mango
Polyunsaturated fat 0.071 0.074 Dried fruit
Tryptophan 0.013 0.016 Dried fruit
Threonine 0.031 0.073 Dried fruit
Isoleucine 0.029 0.063 Dried fruit
Leucine 0.05 0.105 Dried fruit
Lysine 0.066 0.083 Dried fruit
Methionine 0.008 0.015 Dried fruit
Phenylalanine 0.027 0.062 Dried fruit
Valine 0.042 0.078 Dried fruit
Histidine 0.019 0.047 Dried fruit
Fructose 4.68 12.47 Dried fruit

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 of 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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.