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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 RAE, 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 RAE than Grape. While Mango has 54µg of Vitamin A RAE, Grape has only 5µg.
  • The amount of Sugar in Mango is lower.

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

Infographic

Mango vs Grape 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
6
:
4
Grape
Grape
Contains more Magnesium +100%
Contains more Phosphorus +40%
Contains less Sodium -50%
Contains more Zinc +125%
Contains more Copper +177.5%
Contains more Selenium +500%
Contains more Calcium +27.3%
Contains more Iron +81.3%
Contains more Potassium +13.7%
Contains more Manganese +1039.7%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Grape
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 4% 5% 17% 1% 2% 14% 94% 1%
Contains more Magnesium +100%
Contains more Phosphorus +40%
Contains less Sodium -50%
Contains more Zinc +125%
Contains more Copper +177.5%
Contains more Selenium +500%
Contains more Calcium +27.3%
Contains more Iron +81.3%
Contains more Potassium +13.7%
Contains more Manganese +1039.7%

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
7
:
3
Grape
Grape
Contains more Vitamin A +982%
Contains more Vitamin E +373.7%
Contains more Vitamin C +810%
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 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%
Grape
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 37%
Contains more Vitamin A +982%
Contains more Vitamin E +373.7%
Contains more Vitamin C +810%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
3
:
2
Grape
Grape
Contains more Protein +30.2%
Contains more Carbs +14.5%
Contains more Other +58.3%
Equal in Fats - 0.35
Equal in Water - 81.3
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Grape
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more Protein +30.2%
Contains more Carbs +14.5%
Contains more Other +58.3%
Equal in Fats - 0.35
Equal in Water - 81.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
Mango
2
:
1
Grape
Grape
Contains less Saturated Fat -19.3%
Contains more Monounsaturated Fat +900%
Contains more Polyunsaturated fat +43.7%
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Grape
50% 6% 44%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.102 g
Contains less Saturated Fat -19.3%
Contains more Monounsaturated Fat +900%
Contains more Polyunsaturated fat +43.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mango Grape
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Mango Grape Opinion
Net carbs 13.38g 16.25g Grape
Protein 0.82g 0.63g Mango
Fats 0.38g 0.35g Mango
Carbs 14.98g 17.15g Grape
Calories 60kcal 67kcal Grape
Fructose 4.68g Mango
Sugar 13.66g 16.25g Mango
Fiber 1.6g 0.9g Mango
Calcium 11mg 14mg Grape
Iron 0.16mg 0.29mg Grape
Magnesium 10mg 5mg Mango
Phosphorus 14mg 10mg Mango
Potassium 168mg 191mg Grape
Sodium 1mg 2mg Mango
Zinc 0.09mg 0.04mg Mango
Copper 0.111mg 0.04mg Mango
Manganese 0.063mg 0.718mg Grape
Selenium 0.6µg 0.1µg Mango
Vitamin A 1082IU 100IU Mango
Vitamin A RAE 54µg 5µg Mango
Vitamin E 0.9mg 0.19mg Mango
Vitamin C 36.4mg 4mg Mango
Vitamin B1 0.028mg 0.092mg Grape
Vitamin B2 0.038mg 0.057mg Grape
Vitamin B3 0.669mg 0.3mg Mango
Vitamin B5 0.197mg 0.024mg Mango
Vitamin B6 0.119mg 0.11mg Mango
Folate 43µg 4µg Mango
Vitamin K 4.2µg 14.6µg Grape
Tryptophan 0.013mg 0.003mg Mango
Threonine 0.031mg 0.017mg Mango
Isoleucine 0.029mg 0.005mg Mango
Leucine 0.05mg 0.013mg Mango
Lysine 0.066mg 0.014mg Mango
Methionine 0.008mg 0.021mg Grape
Phenylalanine 0.027mg 0.013mg Mango
Valine 0.042mg 0.017mg Mango
Histidine 0.019mg 0.023mg Grape
Saturated Fat 0.092g 0.114g Mango
Monounsaturated Fat 0.14g 0.014g Mango
Polyunsaturated fat 0.071g 0.102g Grape

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Grape
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
Mango
11%
Grape
Minerals Daily Need Coverage Score
9%
Mango
15%
Grape

Comparison summary

Which food is lower in Sugar?
Mango
Mango is lower in Sugar (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 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. 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.