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Mango vs Grape - In-Depth Nutrition Comparison

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What are the differences between Mango and Grape?

  • Mango is higher in Vitamin C, Folate, Copper and Vitamin A, yet Grape is higher in Manganese, Vitamin K and Vitamin B1.
  • Mango's daily need coverage for Vitamin C is 36% more.
  • Mango has 11 times more Vitamin A than Grape. While Mango has 54µg of Vitamin A, Grape has only 5µg.
  • The amount of Sugars in Mango is lower.

We used Mangos, raw and Grapes, american type (slip skin), raw types in this article.

Infographic

Mango vs Grape 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Mango
Mango
5
:
3
Grape
Grape
Contains more Magnesium +100%
Contains more Copper +177.5%
Contains more Zinc +125%
Contains more Phosphorus +40%
Contains less Sodium -50%
Contains more Iron +81.3%
Contains more Calcium +27.3%
Contains more Potassium +13.7%
Mango
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 4% 15% 8% 37% 3% 6% 1%
Grape
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 17% 4% 14% 2% 5% 1%
Contains more Magnesium +100%
Contains more Copper +177.5%
Contains more Zinc +125%
Contains more Phosphorus +40%
Contains less Sodium -50%
Contains more Iron +81.3%
Contains more Calcium +27.3%
Contains more Potassium +13.7%

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
7
:
3
Grape
Grape
Contains more Vitamin C +810%
Contains more Vitamin A +982%
Contains more Vitamin E +373.7%
Contains more Vitamin B3 +123%
Contains more Vitamin B5 +720.8%
Contains more Folate +975%
Contains more Vitamin B1 +228.6%
Contains more Vitamin B2 +50%
Contains more Vitamin K +247.6%
Equal in Vitamin B6 - 0.11
Mango
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%
Grape
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 14% 6% 4% 0% 24% 14% 6% 2% 26% 0% 37% 3%
Contains more Vitamin C +810%
Contains more Vitamin A +982%
Contains more Vitamin E +373.7%
Contains more Vitamin B3 +123%
Contains more Vitamin B5 +720.8%
Contains more Folate +975%
Contains more Vitamin B1 +228.6%
Contains more Vitamin B2 +50%
Contains more Vitamin K +247.6%
Equal in Vitamin B6 - 0.11

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
26
Mango
11
Grape
Mineral Summary Score
10
Mango
7
Grape

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 the food
Protein
5%
Mango
4%
Grape
Carbohydrates
15%
Mango
17%
Grape
Fats
2%
Mango
2%
Grape

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mango Grape
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Mango Grape
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Mango
Mango contains less Sugars (difference - 2.59g)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 0.022g)
Which food is cheaper?
Mango
Mango is cheaper (difference - $0.2)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food is lower in glycemic index?
Grape
Grape is lower in glycemic index (difference - 2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Mango Grape Opinion
Calories 60 67 Grape
Protein 0.82 0.63 Mango
Fats 0.38 0.35 Mango
Vitamin C 36.4 4 Mango
Carbs 14.98 17.15 Grape
Cholesterol 0 0
Vitamin D 0 0
Iron 0.16 0.29 Grape
Calcium 11 14 Grape
Potassium 168 191 Grape
Magnesium 10 5 Mango
Sugars 13.66 16.25 Mango
Fiber 1.6 0.9 Mango
Copper 0.111 0.04 Mango
Zinc 0.09 0.04 Mango
Starch
Phosphorus 14 10 Mango
Sodium 1 2 Mango
Vitamin A 1082 100 Mango
Vitamin E 0.9 0.19 Mango
Vitamin D 0 0
Vitamin B1 0.028 0.092 Grape
Vitamin B2 0.038 0.057 Grape
Vitamin B3 0.669 0.3 Mango
Vitamin B5 0.197 0.024 Mango
Vitamin B6 0.119 0.11 Mango
Vitamin B12 0 0
Vitamin K 4.2 14.6 Grape
Folate 43 4 Mango
Trans Fat 0 0
Saturated Fat 0.092 0.114 Mango
Monounsaturated Fat 0.14 0.014 Mango
Polyunsaturated fat 0.071 0.102 Grape
Tryptophan 0.013 0.003 Mango
Threonine 0.031 0.017 Mango
Isoleucine 0.029 0.005 Mango
Leucine 0.05 0.013 Mango
Lysine 0.066 0.014 Mango
Methionine 0.008 0.021 Grape
Phenylalanine 0.027 0.013 Mango
Valine 0.042 0.017 Mango
Histidine 0.019 0.023 Grape
Fructose 4.68 Mango

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 of 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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.