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Mango vs. Nectarine — In-Depth Nutrition Comparison

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What are the differences between Mango and Nectarine?

  • Mango is richer than Nectarine in Vitamin C, Folate, and Vitamin B6.
  • Mango's daily need coverage for Vitamin C is 34% more.
  • Mango has 9 times more Folate than Nectarine. While Mango has 43µg of Folate, Nectarine has only 5µg.
  • The amount of Sugar in Nectarine is lower.

We used Mangos, raw and Nectarines, raw types in this article.

Infographic

Mango vs Nectarine infographic
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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 Calcium +83.3%
Contains more Magnesium +11.1%
Contains more Copper +29.1%
Contains more Manganese +16.7%
Contains more Selenium +∞%
Contains more Iron +75%
Contains more Phosphorus +85.7%
Contains more Potassium +19.6%
Contains less Sodium -100%
Contains more Zinc +88.9%
Equal in Magnesium - 9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 7% 12% 18% 0% 5% 29% 8% 0%
Contains more Calcium +83.3%
Contains more Magnesium +11.1%
Contains more Copper +29.1%
Contains more Manganese +16.7%
Contains more Selenium +∞%
Contains more Iron +75%
Contains more Phosphorus +85.7%
Contains more Potassium +19.6%
Contains less Sodium -100%
Contains more Zinc +88.9%
Equal in Magnesium - 9

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
9
:
Contains more Vitamin A +225.9%
Contains more Vitamin E +16.9%
Contains more Vitamin C +574.1%
Contains more Vitamin B2 +40.7%
Contains more Vitamin B6 +376%
Contains more Folate +760%
Contains more Choline +22.6%
Contains more Vitamin K +90.9%
Contains more Vitamin B1 +21.4%
Contains more Vitamin B3 +68.2%
Equal in Vitamin B5 - 0.185
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 5% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 20% 16% 0% 19% 9% 7% 22% 12% 6% 4% 0% 4% 6%
Contains more Vitamin A +225.9%
Contains more Vitamin E +16.9%
Contains more Vitamin C +574.1%
Contains more Vitamin B2 +40.7%
Contains more Vitamin B6 +376%
Contains more Folate +760%
Contains more Choline +22.6%
Contains more Vitamin K +90.9%
Contains more Vitamin B1 +21.4%
Contains more Vitamin B3 +68.2%
Equal in Vitamin B5 - 0.185

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +18.8%
Contains more Carbs +42%
Contains more Protein +29.3%
Contains more Other +33.3%
Equal in Water - 87.59
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more Fats +18.8%
Contains more Carbs +42%
Contains more Protein +29.3%
Contains more Other +33.3%
Equal in Water - 87.59

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +59.1%
Contains less Saturated Fat -72.8%
Contains more Polyunsaturated fat +59.2%
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
11% 39% 50%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.113 g
Contains more Monounsaturated Fat +59.1%
Contains less Saturated Fat -72.8%
Contains more Polyunsaturated fat +59.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +43.1%
Contains more Glucose +28%
Contains more Fructose +241.6%
Contains more Starch +∞%
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
62% 20% 17%
Starch: 0.07 g
Sucrose: 4.87 g
Glucose: 1.57 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +43.1%
Contains more Glucose +28%
Contains more Fructose +241.6%
Contains more Starch +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mango Nectarine Opinion
Net carbs 13.38g 8.85g Mango
Protein 0.82g 1.06g Nectarine
Fats 0.38g 0.32g Mango
Carbs 14.98g 10.55g Mango
Calories 60kcal 44kcal Mango
Starch 0.07g Nectarine
Fructose 4.68g 1.37g Mango
Sugar 13.66g 7.89g Nectarine
Fiber 1.6g 1.7g Nectarine
Calcium 11mg 6mg Mango
Iron 0.16mg 0.28mg Nectarine
Magnesium 10mg 9mg Mango
Phosphorus 14mg 26mg Nectarine
Potassium 168mg 201mg Nectarine
Sodium 1mg 0mg Nectarine
Zinc 0.09mg 0.17mg Nectarine
Copper 0.111mg 0.086mg Mango
Manganese 0.063mg 0.054mg Mango
Selenium 0.6µg 0µg Mango
Vitamin A 1082IU 332IU Mango
Vitamin A RAE 54µg 17µg Mango
Vitamin E 0.9mg 0.77mg Mango
Vitamin C 36.4mg 5.4mg Mango
Vitamin B1 0.028mg 0.034mg Nectarine
Vitamin B2 0.038mg 0.027mg Mango
Vitamin B3 0.669mg 1.125mg Nectarine
Vitamin B5 0.197mg 0.185mg Mango
Vitamin B6 0.119mg 0.025mg Mango
Folate 43µg 5µg Mango
Choline 7.6mg 6.2mg Mango
Vitamin K 4.2µg 2.2µg Mango
Tryptophan 0.013mg 0.005mg Mango
Threonine 0.031mg 0.009mg Mango
Isoleucine 0.029mg 0.009mg Mango
Leucine 0.05mg 0.014mg Mango
Lysine 0.066mg 0.016mg Mango
Methionine 0.008mg 0.006mg Mango
Phenylalanine 0.027mg 0.021mg Mango
Valine 0.042mg 0.013mg Mango
Histidine 0.019mg 0.008mg Mango
Saturated Fat 0.092g 0.025g Nectarine
Monounsaturated Fat 0.14g 0.088g Mango
Polyunsaturated fat 0.071g 0.113g Nectarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Nectarine
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
25%
Mango
9%
Nectarine
Minerals Daily Need Coverage Score
9%
Mango
9%
Nectarine

Comparison summary

Which food is lower in Sugar?
Nectarine
Nectarine is lower in Sugar (difference - 5.77g)
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Nectarine
Nectarine is lower in Saturated Fat (difference - 0.067g)
Which food is lower in glycemic index?
Nectarine
Nectarine is lower in glycemic index (difference - 8)
Which food is cheaper?
Mango
Mango is cheaper (difference - $0.2)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.