Mango vs. Lettuce — In-Depth Nutrition Comparison
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How are mango and lettuce different?
- Mango is higher in vitamin C and copper; however, lettuce is richer in vitamin A, vitamin K, iron, and manganese.
- Daily need coverage for vitamin A for lettuce is 126% higher.
- Mango contains 18 times more sugar than lettuce. While mango contains 13.66g of sugar, lettuce contains only 0.78g.
- Lettuce has a lower glycemic index (32) than mango (51).
Mangos, raw and Lettuce, green leaf, raw are the varieties used in this article.
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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.
| Contains more CopperCopper | +282.8% |
| Contains less SodiumSodium | -96.4% |
| Contains more MagnesiumMagnesium | +30% |
| Contains more CalciumCalcium | +227.3% |
| Contains more PotassiumPotassium | +15.5% |
| Contains more IronIron | +437.5% |
| Contains more ZincZinc | +100% |
| Contains more PhosphorusPhosphorus | +107.1% |
| Contains more ManganeseManganese | +296.8% |
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.
| Contains more Vitamin CVitamin C | +295.7% |
| Contains more Vitamin EVitamin E | +309.1% |
| Contains more Vitamin B3Vitamin B3 | +78.4% |
| Contains more Vitamin B5Vitamin B5 | +47% |
| Contains more Vitamin B6Vitamin B6 | +32.2% |
| Contains more FolateFolate | +13.2% |
| Contains more Vitamin AVitamin A | +585.2% |
| Contains more Vitamin B1Vitamin B1 | +150% |
| Contains more Vitamin B2Vitamin B2 | +110.5% |
| Contains more Vitamin KVitamin K | +2907.1% |
| Contains more CholineCholine | +78.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 4.2µg | 126.3µg | 102% |
| Vitamin A | 54µg | 370µg | 35% |
| Vitamin C | 36.4mg | 9.2mg | 30% |
| Iron | 0.16mg | 0.86mg | 9% |
| Copper | 0.111mg | 0.029mg | 9% |
| Manganese | 0.063mg | 0.25mg | 8% |
| Fructose | 4.68g | 0.43g | 5% |
| Vitamin E | 0.9mg | 0.22mg | 5% |
| Vitamin B1 | 0.028mg | 0.07mg | 4% |
| Carbs | 14.98g | 2.87g | 4% |
| Vitamin B2 | 0.038mg | 0.08mg | 3% |
| Calcium | 11mg | 36mg | 3% |
| Calories | 60kcal | 15kcal | 2% |
| Phosphorus | 14mg | 29mg | 2% |
| Vitamin B6 | 0.119mg | 0.09mg | 2% |
| Vitamin B3 | 0.669mg | 0.375mg | 2% |
| Choline | 7.6mg | 13.6mg | 1% |
| Folate | 43µg | 38µg | 1% |
| Vitamin B5 | 0.197mg | 0.134mg | 1% |
| Potassium | 168mg | 194mg | 1% |
| Protein | 0.82g | 1.36g | 1% |
| Zinc | 0.09mg | 0.18mg | 1% |
| Fiber | 1.6g | 1.3g | 1% |
| Magnesium | 10mg | 13mg | 1% |
| Sodium | 1mg | 28mg | 1% |
| Fats | 0.38g | 0.15g | 0% |
| Net carbs | 13.38g | 1.57g | N/A |
| Sugar | 13.66g | 0.78g | N/A |
| Selenium | 0.6µg | 0.6µg | 0% |
| Saturated fat | 0.092g | 0.02g | 0% |
| Monounsaturated fat | 0.14g | 0.006g | 0% |
| Polyunsaturated fat | 0.071g | 0.082g | 0% |
| Tryptophan | 0.013mg | 0.009mg | 0% |
| Threonine | 0.031mg | 0.059mg | 0% |
| Isoleucine | 0.029mg | 0.084mg | 0% |
| Leucine | 0.05mg | 0.079mg | 0% |
| Lysine | 0.066mg | 0.084mg | 0% |
| Methionine | 0.008mg | 0.016mg | 0% |
| Phenylalanine | 0.027mg | 0.055mg | 0% |
| Valine | 0.042mg | 0.07mg | 0% |
| Histidine | 0.019mg | 0.022mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +153.3% |
| Contains more CarbsCarbs | +422% |
| Contains more ProteinProtein | +65.9% |
| Contains more WaterWater | +13.8% |
| Contains more OtherOther | +77.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2233.3% |
| Contains less Sat. FatSaturated fat | -78.3% |
| Contains more Poly. FatPolyunsaturated fat | +15.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +458.3% |
| Contains more FructoseFructose | +988.4% |
~equal in
Starch
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Lactose
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~equal in
Maltose
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Galactose
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