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Mango vs Fruit salad - In-Depth Nutrition Comparison

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How are Mango and Fruit salad different?

  • Mango has more Vitamin C, Folate, Vitamin B6, and Copper than Fruit salad.
  • Daily need coverage for Vitamin C from 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +44.8%
Contains more Magnesium +25%
Contains more Copper +122%
Contains less Sodium -80%
Contains more Iron +56.3%
Contains more Zinc +55.6%
Equal in Calcium - 11
Equal in Phosphorus - 14
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 4% 15% 8% 37% 3% 6% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 4% 11% 6% 17% 4% 6% 1%
Contains more Potassium +44.8%
Contains more Magnesium +25%
Contains more Copper +122%
Contains less Sodium -80%
Contains more Iron +56.3%
Contains more Zinc +55.6%
Equal in Calcium - 11
Equal in Phosphorus - 14

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
10
:
Contains more Vitamin C +1003%
Contains more Vitamin A +80.3%
Contains more Vitamin B1 +154.5%
Contains more Vitamin B2 +171.4%
Contains more Vitamin B3 +87.9%
Contains more Vitamin B5 +271.7%
Contains more Vitamin B6 +340.7%
Contains more Folate +1333.3%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 36% 0% 0% 3% 4% 7% 4% 7% 0% 0% 3%
Contains more Vitamin C +1003%
Contains more Vitamin A +80.3%
Contains more Vitamin B1 +154.5%
Contains more Vitamin B2 +171.4%
Contains more Vitamin B3 +87.9%
Contains more Vitamin B5 +271.7%
Contains more Vitamin B6 +340.7%
Contains more Folate +1333.3%

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 Fruit salad
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Mango Fruit salad Opinion
Calories 60kcal 50kcal Mango
Protein 0.82g 0.51g Mango
Fats 0.38g 0.03g Mango
Vitamin C 36.4mg 3.3mg Mango
Net carbs 13.38g 12.05g Mango
Carbs 14.98g 13.05g Mango
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.16mg 0.25mg Fruit salad
Calcium 11mg 11mg
Potassium 168mg 116mg Mango
Magnesium 10mg 8mg Mango
Sugar 13.66g g Fruit salad
Fiber 1.6g 1g Mango
Copper 0.111mg 0.05mg Mango
Zinc 0.09mg 0.14mg Fruit salad
Starch g g
Phosphorus 14mg 14mg
Sodium 1mg 5mg Mango
Vitamin A 1082IU 600IU Mango
Vitamin E 0.9mg mg Mango
Vitamin D 0µg 0µg
Vitamin B1 0.028mg 0.011mg Mango
Vitamin B2 0.038mg 0.014mg Mango
Vitamin B3 0.669mg 0.356mg Mango
Vitamin B5 0.197mg 0.053mg Mango
Vitamin B6 0.119mg 0.027mg Mango
Vitamin B12 0µg 0µg
Vitamin K 4.2µg µg Mango
Folate 43µg 3µg Mango
Trans Fat 0g 0g
Saturated Fat 0.092g 0.004g Fruit salad
Monounsaturated Fat 0.14g 0.005g Mango
Polyunsaturated fat 0.071g 0.011g Mango
Tryptophan 0.013mg mg Mango
Threonine 0.031mg mg Mango
Isoleucine 0.029mg mg Mango
Leucine 0.05mg mg Mango
Lysine 0.066mg mg Mango
Methionine 0.008mg mg Mango
Phenylalanine 0.027mg mg Mango
Valine 0.042mg mg Mango
Histidine 0.019mg mg Mango
Fructose 4.68g g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Fruit salad
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
6
Fruit salad
Mineral Summary Score
10
Mango
7
Fruit salad

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
3%
Fruit salad
Carbohydrates
15%
Mango
13%
Fruit salad
Fats
2%
Mango
0%
Fruit salad

Comparison summary

Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 3)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 13.66g)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.088g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. 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.