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  6. Mango vs. Dried fruit

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
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mango
Mango
1
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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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.
Mango
Mango
4
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% 65% 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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 +233.1%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
1
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
3% 63% 31% 3%
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
Mango
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
10% 45% 45%
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
Mango
Mango
0
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
15% 61% 23%
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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mango Dried fruit
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Mango Dried fruit Opinion
Calories 60kcal 241kcal Dried fruit
Protein 0.82g 3.39g Dried fruit
Fats 0.38g 0.51g Dried fruit
Vitamin C 36.4mg 1mg Mango
Net carbs 13.38g 55.34g Dried fruit
Carbs 14.98g 62.64g Dried fruit
Magnesium 10mg 32mg Dried fruit
Calcium 11mg 55mg Dried fruit
Potassium 168mg 1162mg Dried fruit
Iron 0.16mg 2.66mg Dried fruit
Sugar 13.66g 53.44g Mango
Fiber 1.6g 7.3g Dried fruit
Copper 0.111mg 0.343mg Dried fruit
Zinc 0.09mg 0.39mg Dried fruit
Starch 0.35g Dried fruit
Phosphorus 14mg 71mg Dried fruit
Sodium 1mg 10mg Mango
Vitamin A 1082IU 3604IU Dried fruit
Vitamin A 54µg 180µg Dried fruit
Vitamin E 0.9mg 4.33mg Dried fruit
Manganese 0.063mg 0.235mg Dried fruit
Selenium 0.6µg 2.2µg Dried fruit
Vitamin B1 0.028mg 0.015mg Mango
Vitamin B2 0.038mg 0.074mg Dried fruit
Vitamin B3 0.669mg 2.589mg Dried fruit
Vitamin B5 0.197mg 0.516mg Dried fruit
Vitamin B6 0.119mg 0.143mg Dried fruit
Vitamin K 4.2µg 3.1µg Mango
Folate 43µg 10µg Mango
Choline 7.6mg 13.9mg Dried fruit
Saturated Fat 0.092g 0.017g Dried fruit
Monounsaturated Fat 0.14g 0.074g Mango
Polyunsaturated fat 0.071g 0.074g Dried fruit
Tryptophan 0.013mg 0.016mg Dried fruit
Threonine 0.031mg 0.073mg Dried fruit
Isoleucine 0.029mg 0.063mg Dried fruit
Leucine 0.05mg 0.105mg Dried fruit
Lysine 0.066mg 0.083mg Dried fruit
Methionine 0.008mg 0.015mg Dried fruit
Phenylalanine 0.027mg 0.062mg Dried fruit
Valine 0.042mg 0.078mg Dried fruit
Histidine 0.019mg 0.047mg Dried fruit
Fructose 4.68g 12.47g Dried fruit

Which food is preferable for your diet?

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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
25%
Mango
36%
Dried fruit
Minerals Daily Need Coverage Score
9%
Mango
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Mango
Mango is lower in Sugar (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 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

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. 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.