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Mango vs Peach - Health impact and Nutrition Comparison

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Mango
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Peach

Introduction 

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. 

Culinary world

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.

Glycemic index

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.

Calories

Peach is lower in calories compared to mango. However, both are considered low-calorie foods.

Carbs

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.

Vitamins

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. 

Minerals

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. 

Vegan

Mangos and peaches are allowed to be eaten in vegan diets without any restriction.

Keto

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. 

Health impacts

Cardiovascular health

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) 

Diabetes

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) 

Cancer

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)

Antioxidant

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)

Drug interactions

Mangos interact with warfarin and some anticoagulants. They alter the effects of warfarin. (11)

Summary

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. 

References

  1. https://pubmed.ncbi.nlm.nih.gov/28267855/ 
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5490577/ 
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4155986/ 
  4. https://pubmed.ncbi.nlm.nih.gov/30284108/ 
  5. https://pubmed.ncbi.nlm.nih.gov/8741778/ 
  6. https://www.researchgate.net/publication/41806032_Anticarcinogenic_Effects_of_Polyphenolics_from_Mango_Mangifera_indica_Varieties 
  7. https://pubmed.ncbi.nlm.nih.gov/24745759/ 
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249901/ 
  9. https://pubmed.ncbi.nlm.nih.gov/24374812/ 
  10. https://pubmed.ncbi.nlm.nih.gov/12060270/ 
  11. https://pubmed.ncbi.nlm.nih.gov/12014354/
Article author photo Jack  Yacoubian
Profession: Haigazian Medical University
Last updated: April 20, 2021

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Mango vs Peach 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Mango
3
:
5
Peach
Contains more Calcium +83.3%
Contains more Magnesium +11.1%
Contains more Copper +63.2%
Contains more Iron +56.3%
Contains more Potassium +13.1%
Contains more Zinc +88.9%
Contains more Phosphorus +42.9%
Contains less Sodium -100%
Equal in Magnesium - 9
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 4% 15% 8% 37% 3% 6% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 2% 17% 7% 23% 5% 9% 0%
Contains more Calcium +83.3%
Contains more Magnesium +11.1%
Contains more Copper +63.2%
Contains more Iron +56.3%
Contains more Potassium +13.1%
Contains more Zinc +88.9%
Contains more Phosphorus +42.9%
Contains less Sodium -100%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Mango
9
:
1
Peach
Contains more Vitamin C +451.5%
Contains more Vitamin A +231.9%
Contains more Vitamin E +23.3%
Contains more Vitamin B1 +16.7%
Contains more Vitamin B2 +22.6%
Contains more Vitamin B5 +28.8%
Contains more Vitamin B6 +376%
Contains more Vitamin K +61.5%
Contains more Folate +975%
Contains more Vitamin B3 +20.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 122% 65% 19% 0% 7% 9% 13% 12% 28% 0% 11% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 22% 20% 15% 0% 6% 8% 16% 10% 6% 0% 7% 3%
Contains more Vitamin C +451.5%
Contains more Vitamin A +231.9%
Contains more Vitamin E +23.3%
Contains more Vitamin B1 +16.7%
Contains more Vitamin B2 +22.6%
Contains more Vitamin B5 +28.8%
Contains more Vitamin B6 +376%
Contains more Vitamin K +61.5%
Contains more Folate +975%
Contains more Vitamin B3 +20.5%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
26
Mango
9
Peach
Mineral Summary Score
10
Mango
9
Peach

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Mango
5%
Peach
Carbohydrates
15%
Mango
10%
Peach
Fats
2%
Mango
1%
Peach

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mango Peach
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Peach
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Peach
Peach is lower in Sugar (difference - 5.27g)
Which food contains less Sodium?
Peach
Peach contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Peach
Peach is lower in Saturated Fat (difference - 0.073g)
Which food is lower in glycemic index?
Peach
Peach is lower in glycemic index (difference - 9)
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 cheaper?
?
The foods are relatively equal in price ($0.3)
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.

All nutrients comparison - raw data values

Nutrient Mango Peach Opinion
Calories 60 39 Mango
Protein 0.82 0.91 Peach
Fats 0.38 0.25 Mango
Vitamin C 36.4 6.6 Mango
Carbs 14.98 9.54 Mango
Cholesterol 0 0
Vitamin D 0 0
Iron 0.16 0.25 Peach
Calcium 11 6 Mango
Potassium 168 190 Peach
Magnesium 10 9 Mango
Sugar 13.66 8.39 Peach
Fiber 1.6 1.5 Mango
Copper 0.111 0.068 Mango
Zinc 0.09 0.17 Peach
Starch 0 Peach
Phosphorus 14 20 Peach
Sodium 1 0 Peach
Vitamin A 1082 326 Mango
Vitamin E 0.9 0.73 Mango
Vitamin D 0 0
Vitamin B1 0.028 0.024 Mango
Vitamin B2 0.038 0.031 Mango
Vitamin B3 0.669 0.806 Peach
Vitamin B5 0.197 0.153 Mango
Vitamin B6 0.119 0.025 Mango
Vitamin B12 0 0
Vitamin K 4.2 2.6 Mango
Folate 43 4 Mango
Trans Fat 0 0
Saturated Fat 0.092 0.019 Peach
Monounsaturated Fat 0.14 0.067 Mango
Polyunsaturated fat 0.071 0.086 Peach
Tryptophan 0.013 0.01 Mango
Threonine 0.031 0.016 Mango
Isoleucine 0.029 0.017 Mango
Leucine 0.05 0.027 Mango
Lysine 0.066 0.03 Mango
Methionine 0.008 0.01 Peach
Phenylalanine 0.027 0.019 Mango
Valine 0.042 0.022 Mango
Histidine 0.019 0.013 Mango
Fructose 4.68 1.53 Mango

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrients
  2. Peach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169928/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.