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  6. Mango vs. Pacific saury raw

Mango vs. Pacific saury raw — In-Depth Nutrition Comparison

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How are mango and pacific saury raw different?

  • Mango is richer in vitamin C and vitamin A, while pacific saury raw is higher in vitamin B12, phosphorus, selenium, vitamin D, vitamin B5, choline, and vitamin B3.
  • Pacific saury raw covers your daily need for vitamin B12, 83% more than mango.
  • Mango contains 15 times more vitamin A than pacific saury raw. Mango contains 1082IU of vitamin A, while pacific saury raw contains 70IU.
  • Mango has a higher glycemic index (51) than pacific saury raw (0).

Mangos, raw and Fish, pike, northern, raw types were used in this article.

Infographic

Mango vs Pacific saury raw 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
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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more CopperCopper +117.6%
Contains less SodiumSodium -97.4%
Contains more MagnesiumMagnesium +210%
Contains more CalciumCalcium +418.2%
Contains more PotassiumPotassium +54.2%
Contains more IronIron +243.8%
Contains more ZincZinc +644.4%
Contains more PhosphorusPhosphorus +1471.4%
Contains more ManganeseManganese +281%
Contains more SeleniumSelenium +2000%

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
5
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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin CVitamin C +857.9%
Contains more Vitamin AVitamin A +157.1%
Contains more Vitamin EVitamin E +350%
Contains more Vitamin KVitamin K +4100%
Contains more FolateFolate +186.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +107.1%
Contains more Vitamin B2Vitamin B2 +65.8%
Contains more Vitamin B3Vitamin B3 +243.8%
Contains more Vitamin B5Vitamin B5 +280.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +755.3%
~equal in Vitamin B6 ~0.117mg

All nutrients comparison - raw data values

Nutrient Mango Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Protein 0.82g 19.26g 37%
Vitamin C 36.4mg 3.8mg 36%
Phosphorus 14mg 220mg 29%
Selenium 0.6µg 12.6µg 22%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Vitamin D 0IU 99IU 12%
Vitamin B5 0.197mg 0.75mg 11%
Vitamin B3 0.669mg 2.3mg 10%
Choline 7.6mg 65mg 10%
Manganese 0.063mg 0.24mg 8%
Folate 43µg 15µg 7%
Copper 0.111mg 0.051mg 7%
Fiber 1.6g 0g 6%
Fructose 4.68g 6%
Zinc 0.09mg 0.67mg 5%
Vitamin E 0.9mg 0.2mg 5%
Iron 0.16mg 0.55mg 5%
Calcium 11mg 57mg 5%
Magnesium 10mg 31mg 5%
Carbs 14.98g 0g 5%
Vitamin A 54µg 21µg 4%
Vitamin K 4.2µg 0.1µg 3%
Potassium 168mg 259mg 3%
Vitamin B1 0.028mg 0.058mg 3%
Sodium 1mg 39mg 2%
Vitamin B2 0.038mg 0.063mg 2%
Polyunsaturated fat 0.071g 0.202g 1%
Calories 60kcal 88kcal 1%
Fats 0.38g 0.69g 0%
Net carbs 13.38g 0g N/A
Sugar 13.66g 0g N/A
Vitamin B6 0.119mg 0.117mg 0%
Saturated fat 0.092g 0.118g 0%
Monounsaturated fat 0.14g 0.157g 0%
Tryptophan 0.013mg 0.216mg 0%
Threonine 0.031mg 0.844mg 0%
Isoleucine 0.029mg 0.887mg 0%
Leucine 0.05mg 1.565mg 0%
Lysine 0.066mg 1.768mg 0%
Methionine 0.008mg 0.57mg 0%
Phenylalanine 0.027mg 0.752mg 0%
Valine 0.042mg 0.992mg 0%
Histidine 0.019mg 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g N/A

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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +2248.8%
Contains more FatsFats +81.6%
Contains more OtherOther +213.9%
~equal in Water ~78.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains less Sat. FatSaturated fat -22%
Contains more Mono. FatMonounsaturated fat +12.1%
Contains more Poly. FatPolyunsaturated fat +184.5%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.