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Mango vs. Mashed potato — In-Depth Nutrition Comparison

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A recap on differences between mango and mashed potato

  • Mango is higher in vitamin C, vitamin A, folate, and copper, yet mashed potato is higher in phosphorus and polyunsaturated fat.
  • Mango covers your daily vitamin C needs 40% more than mashed potato.
  • Mango contains 27 times more sugar than mashed potato. While mango contains 13.66g of sugar, mashed potato contains only 0.5g.
  • The glycemic index of mango is lower.

Food varieties used in this article are Mangos, raw and Fast foods, potato, mashed.

Infographic

Mango vs Mashed potato 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
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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more CopperCopper +217.1%
Contains less SodiumSodium -99.7%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +63.6%
Contains more PotassiumPotassium +70.2%
Contains more IronIron +93.8%
Contains more ZincZinc +144.4%
Contains more PhosphorusPhosphorus +321.4%
Contains more ManganeseManganese +55.6%
Contains more SeleniumSelenium +33.3%

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
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 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +25.6%
Contains more Vitamin EVitamin E +114.3%
Contains more Vitamin B1Vitamin B1 +86.7%
Contains more Vitamin B2Vitamin B2 +153.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +377.8%
Contains more Vitamin B3Vitamin B3 +61.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +40.5%
Contains more CholineCholine +76.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.12mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +101.2%
Contains more FatsFats +642.1%
Contains more OtherOther +250%
~equal in Carbs ~14.65g
~equal in Water ~79.62g

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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains less Sat. FatSaturated fat -84.1%
Contains more Mono. FatMonounsaturated fat +414.3%
Contains more Poly. FatPolyunsaturated fat +1790.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mango
3
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
96%
Starch: 12.1 g
Sucrose: 0.1 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +6870%
Contains more GlucoseGlucose +905%
Contains more FructoseFructose +2240%
Contains more StarchStarch +∞%
~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 Mashed potato
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mango Mashed potato DV% diff.
Vitamin C 36.4mg 0mg 40%
Sodium 1mg 306mg 13%
Folate 43µg 9µg 9%
Copper 0.111mg 0.035mg 8%
Polyunsaturated fat 0.071g 1.342g 8%
Fructose 4.68g 0.2g 6%
Phosphorus 14mg 59mg 6%
Starch 12.1g 5%
Vitamin B5 0.197mg 4%
Fats 0.38g 2.82g 4%
Potassium 168mg 286mg 3%
Vitamin B12 0µg 0.07µg 3%
Vitamin E 0.9mg 0.42mg 3%
Vitamin B3 0.669mg 1.08mg 3%
Iron 0.16mg 0.31mg 2%
Vitamin B2 0.038mg 0.015mg 2%
Saturated fat 0.092g 0.577g 2%
Manganese 0.063mg 0.098mg 2%
Protein 0.82g 1.65g 2%
Choline 7.6mg 13.4mg 1%
Vitamin K 4.2µg 5.9µg 1%
Monounsaturated fat 0.14g 0.72g 1%
Calories 60kcal 89kcal 1%
Vitamin B1 0.028mg 0.015mg 1%
Vitamin A 54µg 43µg 1%
Zinc 0.09mg 0.22mg 1%
Fiber 1.6g 1.3g 1%
Calcium 11mg 18mg 1%
Magnesium 10mg 15mg 1%
Net carbs 13.38g 13.35g N/A
Carbs 14.98g 14.65g 0%
Sugar 13.66g 0.5g N/A
Selenium 0.6µg 0.8µg 0%
Vitamin B6 0.119mg 0.12mg 0%
Trans fat 0g 0.105g N/A
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%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Mashed potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
9%
Mashed potato
Minerals Daily Need Coverage Score
9%
Mango
15%
Mashed potato

Comparison summary

Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 13.16g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $0.3)
Which food is richer in minerals?
Mashed potato
Mashed potato is relatively richer in minerals
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 305mg)
Which food is lower in Saturated fat?
Mango
Mango is lower in Saturated fat (difference - 0.485g)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 36)
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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.