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Mango vs. Jalapeño — In-Depth Nutrition Comparison

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A recap on 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.

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

Infographic

Mango vs Jalapeño 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.
Contains less Sodium -66.7%
Contains more Copper +141.3%
Contains more Selenium +50%
Contains more Iron +56.3%
Contains more Magnesium +50%
Contains more Phosphorus +85.7%
Contains more Potassium +47.6%
Contains more Zinc +55.6%
Contains more Manganese +54%
Equal in Calcium - 12
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 4% 10% 11% 12% 22% 1% 4% 16% 13% 3%
Contains less Sodium -66.7%
Contains more Copper +141.3%
Contains more Selenium +50%
Contains more Iron +56.3%
Contains more Magnesium +50%
Contains more Phosphorus +85.7%
Contains more Potassium +47.6%
Contains more Zinc +55.6%
Contains more Manganese +54%
Equal in Calcium - 12

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
3
:
Contains more Folate +59.3%
Contains more Vitamin E +297.8%
Contains more Vitamin C +225.8%
Contains more Vitamin B1 +42.9%
Contains more Vitamin B2 +84.2%
Contains more Vitamin B3 +91.3%
Contains more Vitamin B5 +59.9%
Contains more Vitamin B6 +252.1%
Contains more Vitamin K +340.5%
Equal in Vitamin A - 1078
Equal in Choline - 7.5
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 65% 72% 0% 396% 10% 17% 24% 19% 97% 21% 0% 5% 47%
Contains more Folate +59.3%
Contains more Vitamin E +297.8%
Contains more Vitamin C +225.8%
Contains more Vitamin B1 +42.9%
Contains more Vitamin B2 +84.2%
Contains more Vitamin B3 +91.3%
Contains more Vitamin B5 +59.9%
Contains more Vitamin B6 +252.1%
Contains more Vitamin K +340.5%
Equal in Vitamin A - 1078
Equal in Choline - 7.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +130.5%
Contains more Protein +11%
Contains more Other +47.2%
Equal in Fats - 0.37
Equal in Water - 91.69
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 Carbs +130.5%
Contains more Protein +11%
Contains more Other +47.2%
Equal in Fats - 0.37
Equal in Water - 91.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +382.8%
Contains more Polyunsaturated fat +57.7%
Equal in Saturated Fat - 0.092
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
39% 12% 48%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.112 g
Contains more Monounsaturated Fat +382.8%
Contains more Polyunsaturated fat +57.7%
Equal in Saturated Fat - 0.092

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Glucose +35.8%
Contains more Fructose +77.9%
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 Sucrose +∞%
Contains more Glucose +35.8%
Contains more Fructose +77.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mango Jalapeño Opinion
Net carbs 13.38g 3.7g Mango
Protein 0.82g 0.91g Jalapeño
Fats 0.38g 0.37g Mango
Carbs 14.98g 6.5g Mango
Calories 60kcal 29kcal Mango
Fructose 4.68g 2.63g Mango
Sugar 13.66g 4.12g Jalapeño
Fiber 1.6g 2.8g Jalapeño
Calcium 11mg 12mg Jalapeño
Iron 0.16mg 0.25mg Jalapeño
Magnesium 10mg 15mg Jalapeño
Phosphorus 14mg 26mg Jalapeño
Potassium 168mg 248mg Jalapeño
Sodium 1mg 3mg Mango
Zinc 0.09mg 0.14mg Jalapeño
Copper 0.111mg 0.046mg Mango
Manganese 0.063mg 0.097mg Jalapeño
Selenium 0.6µg 0.4µg Mango
Vitamin A 1082IU 1078IU Mango
Vitamin A RAE 54µg 54µg
Vitamin E 0.9mg 3.58mg Jalapeño
Vitamin C 36.4mg 118.6mg Jalapeño
Vitamin B1 0.028mg 0.04mg Jalapeño
Vitamin B2 0.038mg 0.07mg Jalapeño
Vitamin B3 0.669mg 1.28mg Jalapeño
Vitamin B5 0.197mg 0.315mg Jalapeño
Vitamin B6 0.119mg 0.419mg Jalapeño
Folate 43µg 27µg Mango
Choline 7.6mg 7.5mg Mango
Vitamin K 4.2µg 18.5µg Jalapeño
Tryptophan 0.013mg Mango
Threonine 0.031mg Mango
Isoleucine 0.029mg Mango
Leucine 0.05mg Mango
Lysine 0.066mg Mango
Methionine 0.008mg Mango
Phenylalanine 0.027mg Mango
Valine 0.042mg Mango
Histidine 0.019mg Mango
Saturated Fat 0.092g 0.092g
Monounsaturated Fat 0.14g 0.029g Mango
Polyunsaturated fat 0.071g 0.112g Jalapeño
Omega-6 - Linoleic acid 0.062g Jalapeño
Omega-3 - ALA 0.05g Jalapeño

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Jalapeño
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
59%
Jalapeño
Minerals Daily Need Coverage Score
9%
Mango
9%
Jalapeño

Comparison summary

Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 2mg)
Which food is cheaper?
Mango
Mango is cheaper (difference - $0.5)
Which food is lower in Sugar?
Jalapeño
Jalapeño is lower in Sugar (difference - 9.54g)
Which food is lower in glycemic index?
Jalapeño
Jalapeño is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Jalapeño
Jalapeño is relatively richer in minerals
Which food is richer in vitamins?
Jalapeño
Jalapeño is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.092 g)

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.