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Mango vs. Corn raw — In-Depth Nutrition Comparison

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Summary of differences between mango and corn raw

  • Mango has more vitamin C, vitamin A, copper, and vitamin E; however, corn raw is higher in phosphorus, vitamin B1, vitamin B5, vitamin B3, and magnesium.
  • Mango covers your daily need for vitamin C, 33% more than corn raw.
  • Mango has 13 times more vitamin E than corn raw. While mango has 0.9mg of vitamin E, corn raw has only 0.07mg.

These are the specific foods used in this comparison Mangos, raw and Corn, sweet, yellow, raw.

Infographic

Mango vs Corn raw 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
3
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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +450%
Contains more CopperCopper +105.6%
Contains less SodiumSodium -93.3%
Contains more MagnesiumMagnesium +270%
Contains more PotassiumPotassium +60.7%
Contains more IronIron +225%
Contains more ZincZinc +411.1%
Contains more PhosphorusPhosphorus +535.7%
Contains more ManganeseManganese +158.7%
~equal in Selenium ~0.6µg

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
5
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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin CVitamin C +435.3%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin EVitamin E +1185.7%
Contains more Vitamin B6Vitamin B6 +28%
Contains more Vitamin KVitamin K +1300%
Contains more Vitamin B1Vitamin B1 +453.6%
Contains more Vitamin B2Vitamin B2 +44.7%
Contains more Vitamin B3Vitamin B3 +164.6%
Contains more Vitamin B5Vitamin B5 +264%
Contains more CholineCholine +202.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~42µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
1
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more ProteinProtein +298.8%
Contains more FatsFats +255.3%
Contains more CarbsCarbs +24.8%
Contains more OtherOther +75%
~equal in Water ~76.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains less Sat. FatSaturated fat -71.7%
Contains more Mono. FatMonounsaturated fat +208.6%
Contains more Poly. FatPolyunsaturated fat +585.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mango
2
51% 15% 34%
Starch: 0 g
Sucrose: 6.97 g
Glucose: 2.01 g
Fructose: 4.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +683.1%
Contains more FructoseFructose +141.2%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +70.6%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mango Corn raw
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mango Corn raw DV% diff.
Vitamin C 36.4mg 6.8mg 33%
Vitamin B1 0.028mg 0.155mg 11%
Phosphorus 14mg 89mg 11%
Vitamin B5 0.197mg 0.717mg 10%
Vitamin B3 0.669mg 1.77mg 7%
Vitamin E 0.9mg 0.07mg 6%
Copper 0.111mg 0.054mg 6%
Magnesium 10mg 37mg 6%
Protein 0.82g 3.27g 5%
Iron 0.16mg 0.52mg 5%
Vitamin A 54µg 9µg 5%
Manganese 0.063mg 0.163mg 4%
Choline 7.6mg 23mg 3%
Zinc 0.09mg 0.46mg 3%
Potassium 168mg 270mg 3%
Vitamin K 4.2µg 0.3µg 3%
Polyunsaturated fat 0.071g 0.487g 3%
Fructose 4.68g 1.94g 3%
Fiber 1.6g 2g 2%
Starch 5.7g 2%
Vitamin B6 0.119mg 0.093mg 2%
Saturated fat 0.092g 0.325g 1%
Monounsaturated fat 0.14g 0.432g 1%
Calories 60kcal 86kcal 1%
Vitamin B2 0.038mg 0.055mg 1%
Fats 0.38g 1.35g 1%
Calcium 11mg 2mg 1%
Carbs 14.98g 18.7g 1%
Sodium 1mg 15mg 1%
Net carbs 13.38g 16.7g N/A
Sugar 13.66g 6.26g N/A
Selenium 0.6µg 0.6µg 0%
Folate 43µg 42µg 0%
Tryptophan 0.013mg 0.023mg 0%
Threonine 0.031mg 0.129mg 0%
Isoleucine 0.029mg 0.129mg 0%
Leucine 0.05mg 0.348mg 0%
Lysine 0.066mg 0.137mg 0%
Methionine 0.008mg 0.067mg 0%
Phenylalanine 0.027mg 0.15mg 0%
Valine 0.042mg 0.185mg 0%
Histidine 0.019mg 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Corn raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
21%
Mango
17%
Corn raw
Minerals Daily Need Coverage Score
9%
Mango
17%
Corn raw

Comparison summary

Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Mango
Mango is lower in Saturated fat (difference - 0.233g)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 1)
Which food is cheaper?
Mango
Mango is cheaper (difference - $0.9)
Which food is lower in Sugar?
Corn raw
Corn raw is lower in Sugar (difference - 7.4g)
Which food is richer in minerals?
Corn raw
Corn raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.