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Mango vs. Jalapeño — In-Depth Nutrition Comparison

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A recap on the differences between mango and jalapeño

  • Mango is higher in copper, yet jalapeño is higher in vitamin C, vitamin B6, vitamin E, and vitamin K.
  • Jalapeño covers your daily vitamin C needs 91% more than mango.
  • Mango contains 3 times more sugar than jalapeño. While mango contains 13.66g of sugar, jalapeño contains only 4.12g.
  • The glycemic index of jalapeño is lower.

Food varieties used in this article are Mangos, raw and Peppers, jalapeno, raw.

Infographic

Mango vs Jalapeño 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.
Mango
3
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 11% 3.6% 22% 9.4% 15% 3.8% 11% 0.39% 13% 2.2%
Contains more CopperCopper +141.3%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +50%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +47.6%
Contains more IronIron +56.3%
Contains more ZincZinc +55.6%
Contains more PhosphorusPhosphorus +85.7%
Contains more ManganeseManganese +54%
~equal in Calcium ~12mg

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
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 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 395% 18% 72% 0% 10% 16% 24% 19% 97% 0% 46% 20% 4.1%
Contains more FolateFolate +59.3%
Contains more Vitamin CVitamin C +225.8%
Contains more Vitamin EVitamin E +297.8%
Contains more Vitamin B1Vitamin B1 +42.9%
Contains more Vitamin B2Vitamin B2 +84.2%
Contains more Vitamin B3Vitamin B3 +91.3%
Contains more Vitamin B5Vitamin B5 +59.9%
Contains more Vitamin B6Vitamin B6 +252.1%
Contains more Vitamin KVitamin K +340.5%
~equal in Vitamin A ~54µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~7.5mg

All nutrients comparison - raw data values

Nutrient Mango Jalapeño DV% diff.
Vitamin C 36.4mg 118.6mg 91%
Vitamin B6 0.119mg 0.419mg 23%
Vitamin E 0.9mg 3.58mg 18%
Vitamin K 4.2µg 18.5µg 12%
Copper 0.111mg 0.046mg 7%
Fiber 1.6g 2.8g 5%
Folate 43µg 27µg 4%
Vitamin B3 0.669mg 1.28mg 4%
Fructose 4.68g 2.63g 3%
Carbs 14.98g 6.5g 3%
Calories 60kcal 29kcal 2%
Phosphorus 14mg 26mg 2%
Vitamin B5 0.197mg 0.315mg 2%
Vitamin B2 0.038mg 0.07mg 2%
Potassium 168mg 248mg 2%
Vitamin B1 0.028mg 0.04mg 1%
Manganese 0.063mg 0.097mg 1%
Iron 0.16mg 0.25mg 1%
Magnesium 10mg 15mg 1%
Protein 0.82g 0.91g 0%
Fats 0.38g 0.37g 0%
Net carbs 13.38g 3.7g N/A
Calcium 11mg 12mg 0%
Sugar 13.66g 4.12g N/A
Zinc 0.09mg 0.14mg 0%
Sodium 1mg 3mg 0%
Vitamin A 54µg 54µg 0%
Selenium 0.6µg 0.4µg 0%
Saturated fat 0.092g 0.092g 0%
Choline 7.6mg 7.5mg 0%
Monounsaturated fat 0.14g 0.029g 0%
Polyunsaturated fat 0.071g 0.112g 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%
Omega-3 - ALA 0.05g N/A
Omega-6 - Linoleic acid 0.062g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
2
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
7% 92%
Protein: 0.91 g
Fats: 0.37 g
Carbs: 6.5 g
Water: 91.69 g
Other: 0.53 g
Contains more CarbsCarbs +130.5%
Contains more ProteinProtein +11%
Contains more OtherOther +47.2%
~equal in Fats ~0.37g
~equal in Water ~91.69g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
39% 12% 48%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.112 g
Contains more Mono. FatMonounsaturated fat +382.8%
Contains more Poly. FatPolyunsaturated fat +57.7%
~equal in Saturated fat ~0.092g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mango
3
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
36% 64%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.48 g
Fructose: 2.63 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +35.8%
Contains more FructoseFructose +77.9%
~equal in Starch ~0g
~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. Jalapeño - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168576/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.