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 vitamin A, iron, potassium, copper, vitamin E, fiber, vitamin B3, and phosphorus.
- Dried fruit covers your daily need for vitamin A, 50% more than mango.
- Mango contains 36 times more vitamin C than dried fruit. Mango contains 36.4mg of vitamin C, while dried fruit contains 1mg.
- Mango has a higher glycemic index (51) than dried fruit (31).
Mangos, raw and Apricots, dried, sulfured, uncooked types were used in this article.
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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.
| Contains less SodiumSodium | -90% |
| Contains more MagnesiumMagnesium | +220% |
| Contains more CalciumCalcium | +400% |
| Contains more PotassiumPotassium | +591.7% |
| Contains more IronIron | +1562.5% |
| Contains more CopperCopper | +209% |
| Contains more ZincZinc | +333.3% |
| Contains more PhosphorusPhosphorus | +407.1% |
| Contains more ManganeseManganese | +273% |
| Contains more SeleniumSelenium | +266.7% |
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.
| Contains more Vitamin CVitamin C | +3540% |
| Contains more Vitamin B1Vitamin B1 | +86.7% |
| Contains more Vitamin KVitamin K | +35.5% |
| Contains more FolateFolate | +330% |
| Contains more Vitamin AVitamin A | +233.3% |
| Contains more Vitamin EVitamin E | +381.1% |
| Contains more Vitamin B2Vitamin B2 | +94.7% |
| Contains more Vitamin B3Vitamin B3 | +287% |
| Contains more Vitamin B5Vitamin B5 | +161.9% |
| Contains more Vitamin B6Vitamin B6 | +20.2% |
| Contains more CholineCholine | +82.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 36.4mg | 1mg | 39% |
| Iron | 0.16mg | 2.66mg | 31% |
| Potassium | 168mg | 1162mg | 29% |
| Copper | 0.111mg | 0.343mg | 26% |
| Fiber | 1.6g | 7.3g | 23% |
| Vitamin E | 0.9mg | 4.33mg | 23% |
| Carbs | 14.98g | 62.64g | 16% |
| Vitamin A | 54µg | 180µg | 14% |
| Vitamin B3 | 0.669mg | 2.589mg | 12% |
| Fructose | 4.68g | 12.47g | 10% |
| Calories | 60kcal | 241kcal | 9% |
| Phosphorus | 14mg | 71mg | 8% |
| Folate | 43µg | 10µg | 8% |
| Manganese | 0.063mg | 0.235mg | 7% |
| Vitamin B5 | 0.197mg | 0.516mg | 6% |
| Magnesium | 10mg | 32mg | 5% |
| Protein | 0.82g | 3.39g | 5% |
| Calcium | 11mg | 55mg | 4% |
| Zinc | 0.09mg | 0.39mg | 3% |
| Selenium | 0.6µg | 2.2µg | 3% |
| Vitamin B2 | 0.038mg | 0.074mg | 3% |
| Vitamin B6 | 0.119mg | 0.143mg | 2% |
| Vitamin B1 | 0.028mg | 0.015mg | 1% |
| Choline | 7.6mg | 13.9mg | 1% |
| Vitamin K | 4.2µg | 3.1µg | 1% |
| Fats | 0.38g | 0.51g | 0% |
| Net carbs | 13.38g | 55.34g | N/A |
| Sugar | 13.66g | 53.44g | N/A |
| Starch | 0.35g | 0% | |
| Sodium | 1mg | 10mg | 0% |
| Saturated fat | 0.092g | 0.017g | 0% |
| Monounsaturated fat | 0.14g | 0.074g | 0% |
| Polyunsaturated fat | 0.071g | 0.074g | 0% |
| Tryptophan | 0.013mg | 0.016mg | 0% |
| Threonine | 0.031mg | 0.073mg | 0% |
| Isoleucine | 0.029mg | 0.063mg | 0% |
| Leucine | 0.05mg | 0.105mg | 0% |
| Lysine | 0.066mg | 0.083mg | 0% |
| Methionine | 0.008mg | 0.015mg | 0% |
| Phenylalanine | 0.027mg | 0.062mg | 0% |
| Valine | 0.042mg | 0.078mg | 0% |
| Histidine | 0.019mg | 0.047mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.82 g
Fats:
0.38 g
Carbs:
14.98 g
Water:
83.46 g
Other:
0.36 g
Protein:
3.39 g
Fats:
0.51 g
Carbs:
62.64 g
Water:
30.89 g
Other:
2.57 g
| Contains more WaterWater | +170.2% |
| Contains more ProteinProtein | +313.4% |
| Contains more FatsFats | +34.2% |
| Contains more CarbsCarbs | +318.2% |
| Contains more OtherOther | +613.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.092 g
Monounsaturated fat:
Mono. Fat
0.14 g
Polyunsaturated fat:
Poly. Fat
0.071 g
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.074 g
Polyunsaturated fat:
Poly. Fat
0.074 g
| Contains more Mono. FatMonounsaturated fat | +89.2% |
| Contains less Sat. FatSaturated fat | -81.5% |
~equal in
Polyunsaturated fat
~0.074g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
6.97 g
Glucose:
2.01 g
Fructose:
4.68 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0.35 g
Sucrose:
7.89 g
Glucose:
33.08 g
Fructose:
12.47 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +13.2% |
| Contains more GlucoseGlucose | +1545.8% |
| Contains more FructoseFructose | +166.5% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
