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Mango vs. Asparagus — In-Depth Nutrition Comparison

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What are the differences between mango and asparagus?

  • Mango is higher in vitamin C and vitamin A, yet asparagus is higher in vitamin K, iron, vitamin B1, copper, vitamin B2, and phosphorus.
  • Mango's daily need coverage for vitamin C is 34% more.
  • The glycemic index of asparagus is lower.

We used Mangos, raw and Asparagus, raw types in this article.

Infographic

Mango vs Asparagus infographic
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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.
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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +118.2%
Contains more PotassiumPotassium +20.2%
Contains more IronIron +1237.5%
Contains more CopperCopper +70.3%
Contains more ZincZinc +500%
Contains more PhosphorusPhosphorus +271.4%
Contains more ManganeseManganese +150.8%
Contains more SeleniumSelenium +283.3%

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
3
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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin CVitamin C +550%
Contains more Vitamin AVitamin A +42.1%
Contains more Vitamin B6Vitamin B6 +30.8%
Contains more Vitamin EVitamin E +25.6%
Contains more Vitamin B1Vitamin B1 +410.7%
Contains more Vitamin B2Vitamin B2 +271.1%
Contains more Vitamin B3Vitamin B3 +46.2%
Contains more Vitamin B5Vitamin B5 +39.1%
Contains more Vitamin KVitamin K +890.5%
Contains more FolateFolate +20.9%
Contains more CholineCholine +110.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
2
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more FatsFats +216.7%
Contains more CarbsCarbs +286.1%
Contains more ProteinProtein +168.3%
Contains more WaterWater +11.7%
Contains more OtherOther +61.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +42%
Contains less Sat. FatSaturated fat -56.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mango
3
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
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +2930.4%
Contains more GlucoseGlucose +209.2%
Contains more FructoseFructose +368%
~equal in Starch ~0g
~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 Asparagus
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mango Asparagus DV% diff.
Vitamin C 36.4mg 5.6mg 34%
Vitamin K 4.2µg 41.6µg 31%
Iron 0.16mg 2.14mg 25%
Vitamin B1 0.028mg 0.143mg 10%
Copper 0.111mg 0.189mg 9%
Vitamin B2 0.038mg 0.141mg 8%
Phosphorus 14mg 52mg 5%
Fructose 4.68g 1g 5%
Manganese 0.063mg 0.158mg 4%
Zinc 0.09mg 0.54mg 4%
Carbs 14.98g 3.88g 4%
Protein 0.82g 2.2g 3%
Selenium 0.6µg 2.3µg 3%
Calories 60kcal 20kcal 2%
Choline 7.6mg 16mg 2%
Folate 43µg 52µg 2%
Vitamin B5 0.197mg 0.274mg 2%
Vitamin B3 0.669mg 0.978mg 2%
Vitamin B6 0.119mg 0.091mg 2%
Vitamin E 0.9mg 1.13mg 2%
Vitamin A 54µg 38µg 2%
Fiber 1.6g 2.1g 2%
Calcium 11mg 24mg 1%
Potassium 168mg 202mg 1%
Magnesium 10mg 14mg 1%
Fats 0.38g 0.12g 0%
Net carbs 13.38g 1.78g N/A
Sugar 13.66g 1.88g N/A
Sodium 1mg 2mg 0%
Saturated fat 0.092g 0.04g 0%
Monounsaturated fat 0.14g 0g 0%
Polyunsaturated fat 0.071g 0.05g 0%
Tryptophan 0.013mg 0.027mg 0%
Threonine 0.031mg 0.084mg 0%
Isoleucine 0.029mg 0.075mg 0%
Leucine 0.05mg 0.128mg 0%
Lysine 0.066mg 0.104mg 0%
Methionine 0.008mg 0.031mg 0%
Phenylalanine 0.027mg 0.075mg 0%
Valine 0.042mg 0.115mg 0%
Histidine 0.019mg 0.049mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Asparagus
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
21%
Mango
25%
Asparagus
Minerals Daily Need Coverage Score
9%
Mango
25%
Asparagus

Comparison summary

Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 1mg)
Which food is cheaper?
Mango
Mango is cheaper (difference - $3.7)
Which food is lower in Sugar?
Asparagus
Asparagus is lower in Sugar (difference - 11.78g)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 0.052g)
Which food is lower in glycemic index?
Asparagus
Asparagus is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Asparagus
Asparagus is relatively richer in minerals
Which food is richer in vitamins?
Asparagus
Asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.