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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 RAE, 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" 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 Calcium +400%
Contains more Iron +1562.5%
Contains more Magnesium +220%
Contains more Phosphorus +407.1%
Contains more Potassium +591.7%
Contains more Zinc +333.3%
Contains more Copper +209%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 100% 23% 31% 103% 2% 11% 115%
Contains less Sodium -90%
Contains more Calcium +400%
Contains more Iron +1562.5%
Contains more Magnesium +220%
Contains more Phosphorus +407.1%
Contains more Potassium +591.7%
Contains more Zinc +333.3%
Contains more Copper +209%

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 Folate +330%
Contains more Vitamin K +35.5%
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 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%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin C +3540%
Contains more Vitamin B1 +86.7%
Contains more Folate +330%
Contains more Vitamin K +35.5%
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%

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 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
Net carbs 13.38g 55.34g Dried fruit
Protein 0.82g 3.39g Dried fruit
Fats 0.38g 0.51g Dried fruit
Carbs 14.98g 62.64g Dried fruit
Calories 60kcal 241kcal Dried fruit
Starch g 0.35g Dried fruit
Fructose 4.68g 12.47g Dried fruit
Sugar 13.66g 53.44g Mango
Fiber 1.6g 7.3g Dried fruit
Calcium 11mg 55mg Dried fruit
Iron 0.16mg 2.66mg Dried fruit
Magnesium 10mg 32mg Dried fruit
Phosphorus 14mg 71mg Dried fruit
Potassium 168mg 1162mg Dried fruit
Sodium 1mg 10mg Mango
Zinc 0.09mg 0.39mg Dried fruit
Copper 0.111mg 0.343mg Dried fruit
Vitamin A 1082IU 3604IU Dried fruit
Vitamin E 0.9mg 4.33mg Dried fruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 36.4mg 1mg Mango
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
Folate 43µg 10µg Mango
Vitamin B12 0µg 0µg
Vitamin K 4.2µg 3.1µg Mango
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
Cholesterol 0mg 0mg
Trans Fat 0g g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Dried fruit
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
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 food.
Protein
5%
Mango
20%
Dried fruit
Carbohydrates
15%
Mango
63%
Dried fruit
Fats
2%
Mango
2%
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

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. 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.