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  6. Mango vs. Nance fruit

Mango vs. Nance fruit — In-Depth Nutrition Comparison

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A recap on the 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

Mango vs Nance fruit 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
4
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 14% 14% 22% 14% 14% 2.5% 4.3% 0.39% 32% 2.2%
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%
~equal in Zinc ~0.09mg

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
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 308% 1.3% 25% 0% 3.8% 4.2% 5.4% 11% 4.8% 0% 30% 6% 0%
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%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.18mg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Mango Nance fruit 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
2
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
17% 81%
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
Mango
Mango
1
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
43% 57%
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

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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. Nance fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167789/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.