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Mango vs. Mango — In-Depth Nutrition Comparison

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Important differences between mango and mango

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

    Infographic

    Mango vs Mango 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
    0
    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%
    Mango
    Mango
    0
    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%
    ~equal in Magnesium ~10mg
    ~equal in Calcium ~11mg
    ~equal in Potassium ~168mg
    ~equal in Iron ~0.16mg
    ~equal in Copper ~0.111mg
    ~equal in Zinc ~0.09mg
    ~equal in Phosphorus ~14mg
    ~equal in Sodium ~1mg
    ~equal in Manganese ~0.063mg
    ~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
    Mango
    0
    Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 121% 0% 18% 18% 7% 8.8% 13% 12% 27% 0% 11% 32%
    Mango
    Mango
    0
    Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 121% 0% 18% 18% 7% 8.8% 13% 12% 27% 0% 11% 32%
    ~equal in Vitamin C ~36.4mg
    ~equal in Vitamin D ~0µg
    ~equal in Vitamin A ~54µg
    ~equal in Vitamin E ~0.9mg
    ~equal in Vitamin B1 ~0.028mg
    ~equal in Vitamin B2 ~0.038mg
    ~equal in Vitamin B3 ~0.669mg
    ~equal in Vitamin B5 ~0.197mg
    ~equal in Vitamin B6 ~0.119mg
    ~equal in Vitamin B12 ~0µg
    ~equal in Vitamin K ~4.2µg
    ~equal in Folate ~43µg

    All nutrients comparison - raw data values

    Nutrient Mango Mango DV% diff.
    Calories 60kcal 60kcal 0%
    Protein 0.82g 0.82g 0%
    Protein per 100 calories 1.4g 1.4g N/A
    Calories per 10 g protein 732kcal 732kcal N/A
    Weight per 100 calories 167g 167g N/A
    Fats 0.38g 0.38g 0%
    Vitamin C 36.4mg 36.4mg 0%
    Net carbs 13.38g 13.38g N/A
    Carbs 14.98g 14.98g 0%
    Magnesium 10mg 10mg 0%
    Calcium 11mg 11mg 0%
    Potassium 168mg 168mg 0%
    Iron 0.16mg 0.16mg 0%
    Sugar 13.66g 13.66g N/A
    Fiber 1.6g 1.6g 0%
    Copper 0.111mg 0.111mg 0%
    Zinc 0.09mg 0.09mg 0%
    Phosphorus 14mg 14mg 0%
    Sodium 1mg 1mg 0%
    Vitamin A 54µg 54µg 0%
    Vitamin E 0.9mg 0.9mg 0%
    Manganese 0.063mg 0.063mg 0%
    Selenium 0.6µg 0.6µg 0%
    Vitamin B1 0.028mg 0.028mg 0%
    Vitamin B2 0.038mg 0.038mg 0%
    Vitamin B3 0.669mg 0.669mg 0%
    Vitamin B5 0.197mg 0.197mg 0%
    Vitamin B6 0.119mg 0.119mg 0%
    Vitamin K 4.2µg 4.2µg 0%
    Folate 43µg 43µg 0%
    Choline 7.6mg 7.6mg 0%
    Saturated fat 0.092g 0.092g 0%
    Monounsaturated fat 0.14g 0.14g 0%
    Polyunsaturated fat 0.071g 0.071g 0%
    Tryptophan 0.013mg 0.013mg 0%
    Threonine 0.031mg 0.031mg 0%
    Isoleucine 0.029mg 0.029mg 0%
    Leucine 0.05mg 0.05mg 0%
    Lysine 0.066mg 0.066mg 0%
    Methionine 0.008mg 0.008mg 0%
    Phenylalanine 0.027mg 0.027mg 0%
    Valine 0.042mg 0.042mg 0%
    Histidine 0.019mg 0.019mg 0%
    Fructose 4.68g 4.68g 0%

    Macronutrient Comparison

    Macronutrient breakdown side-by-side comparison
    Mango
    Mango
    0
    15% 83%
    Protein: 0.82 g
    Fats: 0.38 g
    Carbs: 14.98 g
    Water: 83.46 g
    Other: 0.36 g
    Mango
    Mango
    0
    15% 83%
    Protein: 0.82 g
    Fats: 0.38 g
    Carbs: 14.98 g
    Water: 83.46 g
    Other: 0.36 g
    ~equal in Protein ~0.82g
    ~equal in Fats ~0.38g
    ~equal in Carbs ~14.98g
    ~equal in Water ~83.46g
    ~equal in Other ~0.36g

    Fat Type Comparison

    Fat type breakdown side-by-side comparison
    Mango
    Mango
    0
    30% 46% 23%
    Saturated fat: Sat. Fat 0.092 g
    Monounsaturated fat: Mono. Fat 0.14 g
    Polyunsaturated fat: Poly. Fat 0.071 g
    Mango
    Mango
    0
    30% 46% 23%
    Saturated fat: Sat. Fat 0.092 g
    Monounsaturated fat: Mono. Fat 0.14 g
    Polyunsaturated fat: Poly. Fat 0.071 g
    ~equal in Saturated fat ~0.092g
    ~equal in Monounsaturated fat ~0.14g
    ~equal in Polyunsaturated fat ~0.071g

    Carbohydrate type comparison

    Carbohydrate type breakdown side-by-side comparison
    Mango
    Mango
    0
    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
    Mango
    Mango
    0
    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
    ~equal in Starch ~0g
    ~equal in Sucrose ~6.97g
    ~equal in Glucose ~2.01g
    ~equal in Fructose ~4.68g
    ~equal in Lactose ~0g
    ~equal in Maltose ~0g
    ~equal in Galactose ~0g

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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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.