Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Mango
  5. Compare
  6. Mango vs. Fruit salad

Mango vs. Fruit salad — In-Depth Nutrition Comparison

Compare

How are mango and fruit salad different?

  • Mango has more vitamin C, folate, vitamin A, vitamin B6, and copper than fruit salad.
  • Daily need coverage for vitamin C for mango is 37% higher.
  • Mango contains 14 times more folate than fruit salad. While mango contains 43µg of folate, fruit salad contains only 3µg.

Mangos, raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids are the varieties used in this article.

Infographic

Mango vs Fruit salad 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
5
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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +25%
Contains more PotassiumPotassium +44.8%
Contains more CopperCopper +122%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +∞%
Contains more IronIron +56.3%
Contains more ZincZinc +55.6%
Contains more ManganeseManganese +139.7%
~equal in Calcium ~11mg
~equal in Phosphorus ~14mg

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
11
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% 18% 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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin CVitamin C +1003%
Contains more Vitamin AVitamin A +80%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +154.5%
Contains more Vitamin B2Vitamin B2 +171.4%
Contains more Vitamin B3Vitamin B3 +87.9%
Contains more Vitamin B5Vitamin B5 +271.7%
Contains more Vitamin B6Vitamin B6 +340.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1333.3%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mango Fruit salad DV% diff.
Vitamin C 36.4mg 3.3mg 37%
Folate 43µg 3µg 10%
Vitamin B6 0.119mg 0.027mg 7%
Copper 0.111mg 0.05mg 7%
Fructose 4.68g 6%
Vitamin E 0.9mg 6%
Manganese 0.063mg 0.151mg 4%
Vitamin K 4.2µg 4%
Vitamin A 54µg 30µg 3%
Vitamin B5 0.197mg 0.053mg 3%
Vitamin B3 0.669mg 0.356mg 2%
Vitamin B2 0.038mg 0.014mg 2%
Fiber 1.6g 1g 2%
Potassium 168mg 116mg 2%
Protein 0.82g 0.51g 1%
Selenium 0.6µg 1%
Choline 7.6mg 1%
Calories 60kcal 50kcal 1%
Vitamin B1 0.028mg 0.011mg 1%
Iron 0.16mg 0.25mg 1%
Carbs 14.98g 13.05g 1%
Fats 0.38g 0.03g 1%
Net carbs 13.38g 12.05g N/A
Magnesium 10mg 8mg 0%
Calcium 11mg 11mg 0%
Sugar 13.66g N/A
Zinc 0.09mg 0.14mg 0%
Phosphorus 14mg 14mg 0%
Sodium 1mg 5mg 0%
Saturated fat 0.092g 0.004g 0%
Monounsaturated fat 0.14g 0.005g 0%
Polyunsaturated fat 0.071g 0.011g 0%
Tryptophan 0.013mg 0%
Threonine 0.031mg 0%
Isoleucine 0.029mg 0%
Leucine 0.05mg 0%
Lysine 0.066mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.027mg 0%
Valine 0.042mg 0%
Histidine 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
4
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +60.8%
Contains more FatsFats +1166.7%
Contains more CarbsCarbs +14.8%
Contains more OtherOther +38.5%
~equal in Water ~86.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
Mango
2
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 g
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +2700%
Contains more Poly. FatPolyunsaturated fat +545.5%
Contains less Sat. FatSaturated fat -95.7%

People also compare

Mango
Mango vs Pineapple
Pineapple
Mango
Mango vs Avocado
Avocado
Mango
Mango vs Banana
Banana
Fruit salad
Fruit salad vs Kiwi
Kiwi
Fruit salad
Fruit salad vs Pineapple
Pineapple
Kiwi
Kiwi vs Pineapple
Pineapple

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.