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  6. Mango vs. Heart of palm

Mango vs. Heart of palm — In-Depth Nutrition Comparison

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How are mango and heart of palm different?

  • Mango is richer in vitamin C and vitamin A, while heart of palm is higher in copper, vitamin B6, potassium, zinc, iron, phosphorus, and vitamin B2.
  • Heart of palm covers your daily need for copper, 59% more than mango.
  • Mango contains 16 times more vitamin A than heart of palm. Mango contains 1082IU of vitamin A, while heart of palm contains 68IU.
  • Mango has a higher glycemic index (51) than heart of palm (32).

Mangos, raw and Hearts of palm, raw types were used in this article.

Infographic

Mango vs Heart of palm 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
2
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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +63.6%
Contains more PotassiumPotassium +975%
Contains more IronIron +956.3%
Contains more CopperCopper +480.2%
Contains more ZincZinc +4044.4%
Contains more PhosphorusPhosphorus +900%
Contains more SeleniumSelenium +16.7%
~equal in Magnesium ~10mg

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
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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin CVitamin C +355%
Contains more Vitamin AVitamin A +1700%
Contains more Vitamin EVitamin E +80%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +79.2%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +78.6%
Contains more Vitamin B2Vitamin B2 +373.7%
Contains more Vitamin B3Vitamin B3 +34.5%
Contains more Vitamin B6Vitamin B6 +580.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mango Heart of palm DV% diff.
Copper 0.111mg 0.644mg 59%
Vitamin B6 0.119mg 0.81mg 53%
Potassium 168mg 1806mg 48%
Zinc 0.09mg 3.73mg 33%
Vitamin C 36.4mg 8mg 32%
Iron 0.16mg 1.69mg 19%
Phosphorus 14mg 140mg 18%
Vitamin B2 0.038mg 0.18mg 11%
Fructose 4.68g 6%
Vitamin A 54µg 3µg 6%
Folate 43µg 24µg 5%
Vitamin K 4.2µg 0µg 4%
Carbs 14.98g 25.61g 4%
Vitamin B5 0.197mg 4%
Protein 0.82g 2.7g 4%
Manganese 0.063mg 3%
Calories 60kcal 115kcal 3%
Vitamin E 0.9mg 0.5mg 3%
Vitamin B1 0.028mg 0.05mg 2%
Vitamin B3 0.669mg 0.9mg 1%
Calcium 11mg 18mg 1%
Choline 7.6mg 0mg 1%
Sodium 1mg 14mg 1%
Fats 0.38g 0.2g 0%
Net carbs 13.38g 24.11g N/A
Magnesium 10mg 10mg 0%
Sugar 13.66g 17.16g N/A
Fiber 1.6g 1.5g 0%
Selenium 0.6µg 0.7µg 0%
Saturated fat 0.092g 0.046g 0%
Monounsaturated fat 0.14g 0.005g 0%
Polyunsaturated fat 0.071g 0.089g 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
2
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more FatsFats +90%
Contains more WaterWater +20.1%
Contains more ProteinProtein +229.3%
Contains more CarbsCarbs +71%
Contains more OtherOther +452.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
Mango
1
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 g
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +2700%
Contains less Sat. FatSaturated fat -50%
Contains more Poly. FatPolyunsaturated fat +25.4%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.