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  6. Mango vs. Jerusalem artichoke

Mango vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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Important differences between mango and jerusalem artichoke

  • Mango has more vitamin C, vitamin A, and folate; however, jerusalem artichoke has more iron, vitamin B1, phosphorus, and potassium.
  • Jerusalem artichoke's daily need coverage for iron is 41% more.
  • Mango has 54 times more vitamin A than jerusalem artichoke. Mango has 1082IU of vitamin A, while jerusalem artichoke has 20IU.
  • Mango has a higher glycemic index than jerusalem artichoke.

The food varieties used in the comparison are Mangos, raw and Jerusalem-artichokes, raw.

Infographic

Mango vs Jerusalem artichoke 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
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 12% 4.2% 38% 128% 47% 3.3% 33% 0.52% 7.8% 3.8%
Contains less SodiumSodium -75%
Contains more MagnesiumMagnesium +70%
Contains more CalciumCalcium +27.3%
Contains more PotassiumPotassium +155.4%
Contains more IronIron +2025%
Contains more CopperCopper +26.1%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +457.1%
Contains more SeleniumSelenium +16.7%
~equal in Manganese ~0.06mg

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
6
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 13% 0.33% 3.8% 0% 50% 14% 24% 24% 18% 0% 0.25% 9.8% 16%
Contains more Vitamin CVitamin C +810%
Contains more Vitamin AVitamin A +5300%
Contains more Vitamin EVitamin E +373.7%
Contains more Vitamin B6Vitamin B6 +54.5%
Contains more Vitamin KVitamin K +4100%
Contains more FolateFolate +230.8%
Contains more Vitamin B1Vitamin B1 +614.3%
Contains more Vitamin B2Vitamin B2 +57.9%
Contains more Vitamin B3Vitamin B3 +94.3%
Contains more Vitamin B5Vitamin B5 +101.5%
Contains more CholineCholine +294.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mango Jerusalem artichoke DV% diff.
Iron 0.16mg 3.4mg 41%
Vitamin C 36.4mg 4mg 36%
Vitamin B1 0.028mg 0.2mg 14%
Phosphorus 14mg 78mg 9%
Potassium 168mg 429mg 8%
Folate 43µg 13µg 8%
Vitamin A 54µg 1µg 6%
Fructose 4.68g 6%
Vitamin E 0.9mg 0.19mg 5%
Choline 7.6mg 30mg 4%
Vitamin B5 0.197mg 0.397mg 4%
Vitamin B3 0.669mg 1.3mg 4%
Vitamin B6 0.119mg 0.077mg 3%
Copper 0.111mg 0.14mg 3%
Vitamin K 4.2µg 0.1µg 3%
Protein 0.82g 2g 2%
Magnesium 10mg 17mg 2%
Vitamin B2 0.038mg 0.06mg 2%
Fats 0.38g 0.01g 1%
Calories 60kcal 73kcal 1%
Carbs 14.98g 17.44g 1%
Net carbs 13.38g 15.84g N/A
Calcium 11mg 14mg 0%
Sugar 13.66g 9.6g N/A
Fiber 1.6g 1.6g 0%
Zinc 0.09mg 0.12mg 0%
Sodium 1mg 4mg 0%
Manganese 0.063mg 0.06mg 0%
Selenium 0.6µg 0.7µg 0%
Saturated fat 0.092g 0g 0%
Monounsaturated fat 0.14g 0.004g 0%
Polyunsaturated fat 0.071g 0.001g 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
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
Contains more FatsFats +3700%
Contains more ProteinProtein +143.9%
Contains more CarbsCarbs +16.4%
Contains more OtherOther +605.6%
~equal in Water ~78.01g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
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
80% 20%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.001 g
Contains more Mono. FatMonounsaturated fat +3400%
Contains more Poly. FatPolyunsaturated fat +7000%
Contains less Sat. FatSaturated fat -100%

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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. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/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.