Mango vs Peach - Health impact and Nutrition Comparison
Mango is a stone fruit that grows in tropical regions. It is native to South Asia. Nowadays, they are also cultivated in the southern American tropical regions.
Mangos have a distinct smell, flavor, and texture. With an orange to yellow fleshy part surrounding the stone.
Due to their seasonal availability and cultivation delicacy, they are cultivated in the tropical regions, it is considered a luxury fruit. Thus the price is higher compared to peach.
Peach is also a stone fruit, its origin is traced back to China. Nowadays, it is found all over the world, though it is only seasonally available.
There are different types of peaches available during the peach season, which is during summer. The different types are related to size, flavor, juiciness, taste.
Even though both are seasonally available. Peach is cheaper than mango, this is due to its distribution in nearly most types of regions.
Mangos can be used in a variety of ways through different cultures. In Bangladesh, unripe mangos are pickled. They are also used in Indian cuisine for main course preparations. Mangos are made into jam, compotes, dried squeeze to juice, and eaten raw.
Peach is eaten raw, made into compote, dried, and squeezed into juice. Peach is less versatile in its usage in the culinary world.
In this article, we are going to discuss the difference between mango and peach focusing on their nutritional data, weight loss properties, and health impacts.
NUTRITIONAL CONTENT COMPARISON
In this section of the article, we are going to compare the nutritional content between mango and peach based on 100g of each. It is important to note that they are both mostly made up of water. Peach contains more water than mango.
They are both categorized as low glycemic index foods. However, a difference between them exists. Peach has a lower glycemic index than mango.
Proteins and fats
Both, mango and peach, have negligible amounts of proteins and fats.
Peach is lower in calories compared to mango. However, both are considered low-calorie foods.
Mango is higher in carbohydrates compared to peach. It satisfies up to 5% of the daily value of carbohydrates.
Even though they have different amounts of carbohydrates, they have similar amounts of fibers. Both satisfying 8% of the daily value of fibers.
The vitamin profile of mangoes is richer compared to the vitamin profile of peaches. Mango is richer in vitamin C, satisfying 61% of the daily value.
They are also rich in folate and vitamin A. On the other hand, peach also contains vitamin C but it only satisfies 11% of the daily value.
Mangoes and peaches are not very rich in their mineral content. Although it is important to mention that mango is richer in copper whereas peach is richer in potassium.
Weight loss and diets
Mangos are recommended to be consumed in weight loss diets. They are ideal for replacing sweet snacks like chocolate. Mangos are low in calories, most of their weight is water, and are rich in fibers, thus it keeps you fuller for longer periods.
Peach is also recommended to be consumed in weight loss diets. They can replace sweet snacks, they can be made into smoothies or mixed with oats for breakfast. They are mostly water, are low in calories, and rich in fiber.
Both can be considered good weight loss fruits that should be added to weight loss food plans.
Mangos and peaches are allowed to be eaten in vegan diets without any restriction.
Mangos cannot be consumed in the keto diet, their carbohydrate levels are relatively high for the carbohydrate limit in keto diets.
Peaches, on the other hand, can be consumed but in very low amounts.
Consuming mangos are associated with decreased risks of chronic cardiovascular diseases. (1)
Peach is rich in flavonoids that reduce the amounts of triglycerides in the blood. This in turn is associated with decreased risks of cardiovascular diseases, for example, atherosclerosis, myocardial infarction. (2)
Consumption of mango is associated with decreased blood glucose levels and regulation of blood glucose for obese individuals. This decreases the risks of developing type 2 diabetes for people who suffer from obesity. (3)
Peach is associated with the reduction of risks of type 2 diabetes and obesity. This is due to the inhibitory effect of their constituents on digestive enzymes that are associated with obesity and type 2 diabetes. (4)
The addition of fruits like peaches and mangos is associated with decreased risks of developing cancer by nearly 32%. (5)
Mangos are rich in polyphenolic compounds which have anticarcinogenic properties, thus reducing the risks of developing cancer. (6)
Peaches have an important effect on breast cancer. Phenolic compounds found in peaches have inhibitory properties on the tumor. In addition, these compounds have inhibition of lung metastasis. (7)
Phenolic compounds and ascorbic acid are potent antioxidants that are found in mango. In addition to phenolic compounds and ascorbic acid, mangiferin is an antioxidant found in mangos that has anti-scavenging properties. These give mangos strong antioxidative properties to protect against oxidative stress and radicals. In turn, protecting against numerous diseases. (8) (9)
Peach contains phenolic compounds that are very potent antioxidants having protective roles towards oxidative stress. (10)
Mangos interact with warfarin and some anticoagulants. They alter the effects of warfarin. (11)
Mango is richer in copper, vitamin C, A, and folate. On the other hand, peach is richer in water and potassium, is lower in calories and carbohydrates, and has a lower glycemic index.
Peaches are cheaper than mangoes, although both are seasonal fruits.
Vitamin and Mineral Summary Scores
Comparison summary table
|Lower in Sugar|
|Lower in Sodium|
|Lower in Saturated Fat|
|Lower in glycemic index|
|Rich in vitamins|
|Lower in Cholesterol||Equal|
|Lower in price||Equal|
|Rich in minerals||Equal|
Which food is preferable for your diet?
|Low Calories diet|
|Low Fats diet|
|Low Carbs diet|
|Low glycemic index diet|
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All nutrients comparison - raw data values