Mango vs. Nance fruit — In-Depth Nutrition Comparison
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A recap on differences between mango and nance fruit
- Mango is higher in vitamin A, folate, copper, and vitamin B6, yet nance fruit is higher in vitamin C, fiber, manganese, and vitamin K.
- Nance fruit covers your daily vitamin C needs 62% more than mango.
- Mango contains 15 times more vitamin A than nance fruit. While mango contains 1082IU of vitamin A, nance fruit contains only 74IU.
Food varieties used in this article are Mangos, raw and Nance, frozen, unsweetened.
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.
| Contains more CopperCopper | +170.7% |
| Contains more PhosphorusPhosphorus | +40% |
| Contains less SodiumSodium | -66.7% |
| Contains more SeleniumSelenium | +50% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +318.2% |
| Contains more PotassiumPotassium | +45.2% |
| Contains more IronIron | +137.5% |
| Contains more ManganeseManganese | +293.7% |
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 AVitamin A | +1250% |
| Contains more Vitamin B1Vitamin B1 | +86.7% |
| Contains more Vitamin B2Vitamin B2 | +111.1% |
| Contains more Vitamin B3Vitamin B3 | +130.7% |
| Contains more Vitamin B6Vitamin B6 | +466.7% |
| Contains more FolateFolate | +437.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +154.1% |
| Contains more Vitamin EVitamin E | +38.9% |
| Contains more Vitamin KVitamin K | +183.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.82 g
Fats:
0.38 g
Carbs:
14.98 g
Water:
83.46 g
Other:
0.36 g
Protein:
0.66 g
Fats:
1.16 g
Carbs:
16.97 g
Water:
80.64 g
Other:
0.57 g
| Contains more ProteinProtein | +24.2% |
| Contains more FatsFats | +205.3% |
| Contains more CarbsCarbs | +13.3% |
| Contains more OtherOther | +58.3% |
~equal in
Water
~80.64g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
6.97 g
Glucose:
2.01 g
Fructose:
4.68 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
3.58 g
Fructose:
4.73 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +78.1% |
~equal in
Starch
~0g
~equal in
Fructose
~4.73g
~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.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 36.4mg | 92.5mg | 62% |
| Fiber | 1.6g | 7.5g | 24% |
| Folate | 43µg | 8µg | 9% |
| Copper | 0.111mg | 0.041mg | 8% |
| Manganese | 0.063mg | 0.248mg | 8% |
| Vitamin B6 | 0.119mg | 0.021mg | 8% |
| Vitamin A | 54µg | 4µg | 6% |
| Vitamin K | 4.2µg | 11.9µg | 6% |
| Calcium | 11mg | 46mg | 4% |
| Iron | 0.16mg | 0.38mg | 3% |
| Vitamin B2 | 0.038mg | 0.018mg | 2% |
| Vitamin B3 | 0.669mg | 0.29mg | 2% |
| Potassium | 168mg | 244mg | 2% |
| Vitamin E | 0.9mg | 1.25mg | 2% |
| Magnesium | 10mg | 20mg | 2% |
| Choline | 7.6mg | 1% | |
| Calories | 60kcal | 73kcal | 1% |
| Vitamin B1 | 0.028mg | 0.015mg | 1% |
| Phosphorus | 14mg | 10mg | 1% |
| Carbs | 14.98g | 16.97g | 1% |
| Fats | 0.38g | 1.16g | 1% |
| Protein | 0.82g | 0.66g | 0% |
| Net carbs | 13.38g | 9.47g | N/A |
| Sugar | 13.66g | 8.31g | N/A |
| Zinc | 0.09mg | 0.09mg | 0% |
| Sodium | 1mg | 3mg | 0% |
| Selenium | 0.6µg | 0.4µg | 0% |
| Vitamin B5 | 0.197mg | 0.18mg | 0% |
| Saturated fat | 0.092g | 0% | |
| Monounsaturated fat | 0.14g | 0% | |
| Polyunsaturated fat | 0.071g | 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% | |
| Fructose | 4.68g | 4.73g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
31%
Minerals Daily Need Coverage Score
9%
12%
Comparison summary
Which food is lower in Cholesterol?
Nance fruit is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Nance fruit is lower in Sugar (difference - 5.35g)
Which food is lower in Saturated fat?
Nance fruit is lower in Saturated fat (difference - 0.092g)
Which food is cheaper?
Nance fruit is cheaper (difference - $0.3)
Which food is richer in minerals?
Nance fruit is relatively richer in minerals
Which food contains less Sodium?
Mango contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Mango is lower in glycemic index (difference - 51)
Which food is richer in vitamins?
Mango is relatively richer in vitamins