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  6. Mango vs. Prunes

Mango vs. Prunes — In-Depth Nutrition Comparison

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What are the differences between Mango and Prunes?

  • Mango is higher in Vitamin C, and Folate, yet Prunes is higher in Vitamin K, Fiber, Copper, Potassium, Vitamin B2, Manganese, Iron, and Phosphorus.
  • Prunes's daily need coverage for Vitamin K is 46% more.
  • Mango has 61 times more Vitamin C than Prunes. While Mango has 36.4mg of Vitamin C, Prunes has only 0.6mg.

We used Mangos, raw and Plums, dried (prunes), uncooked types in this article.

Infographic

Mango vs Prunes 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
:
8
Prunes
Prunes
Contains less Sodium -50%
Contains more Selenium +100%
Contains more Calcium +290.9%
Contains more Iron +481.3%
Contains more Magnesium +310%
Contains more Phosphorus +392.9%
Contains more Potassium +335.7%
Contains more Zinc +388.9%
Contains more Copper +153.2%
Contains more Manganese +374.6%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains less Sodium -50%
Contains more Selenium +100%
Contains more Calcium +290.9%
Contains more Iron +481.3%
Contains more Magnesium +310%
Contains more Phosphorus +392.9%
Contains more Potassium +335.7%
Contains more Zinc +388.9%
Contains more Copper +153.2%
Contains more Manganese +374.6%

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
4
:
6
Prunes
Prunes
Contains more Vitamin A +38.5%
Contains more Vitamin E +109.3%
Contains more Vitamin C +5966.7%
Contains more Folate +975%
Contains more Vitamin B1 +82.1%
Contains more Vitamin B2 +389.5%
Contains more Vitamin B3 +181.3%
Contains more Vitamin B5 +114.2%
Contains more Vitamin B6 +72.3%
Contains more Vitamin K +1316.7%
Mango
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
Prunes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Contains more Vitamin A +38.5%
Contains more Vitamin E +109.3%
Contains more Vitamin C +5966.7%
Contains more Folate +975%
Contains more Vitamin B1 +82.1%
Contains more Vitamin B2 +389.5%
Contains more Vitamin B3 +181.3%
Contains more Vitamin B5 +114.2%
Contains more Vitamin B6 +72.3%
Contains more Vitamin K +1316.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
1
:
3
Prunes
Prunes
Contains more Water +169.9%
Contains more Protein +165.9%
Contains more Carbs +326.4%
Contains more Other +633.3%
Equal in Fats - 0.38
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Prunes
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more Water +169.9%
Contains more Protein +165.9%
Contains more Carbs +326.4%
Contains more Other +633.3%
Equal in Fats - 0.38

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
Mango
2
:
1
Prunes
Prunes
Contains more Monounsaturated Fat +164.2%
Contains more Polyunsaturated fat +14.5%
Equal in Saturated Fat - 0.088
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains more Monounsaturated Fat +164.2%
Contains more Polyunsaturated fat +14.5%
Equal in Saturated Fat - 0.088

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mango
Mango
1
:
4
Prunes
Prunes
Contains more Sucrose +4546.7%
Contains more Starch +∞%
Contains more Glucose +1166.7%
Contains more Fructose +166%
Contains more Maltose +∞%
Mango
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
Prunes
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Contains more Sucrose +4546.7%
Contains more Starch +∞%
Contains more Glucose +1166.7%
Contains more Fructose +166%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mango Prunes Opinion
Net carbs 13.38g 56.78g Prunes
Protein 0.82g 2.18g Prunes
Fats 0.38g 0.38g
Carbs 14.98g 63.88g Prunes
Calories 60kcal 240kcal Prunes
Starch 5.11g Prunes
Fructose 4.68g 12.45g Prunes
Sugar 13.66g 38.13g Mango
Fiber 1.6g 7.1g Prunes
Calcium 11mg 43mg Prunes
Iron 0.16mg 0.93mg Prunes
Magnesium 10mg 41mg Prunes
Phosphorus 14mg 69mg Prunes
Potassium 168mg 732mg Prunes
Sodium 1mg 2mg Mango
Zinc 0.09mg 0.44mg Prunes
Copper 0.111mg 0.281mg Prunes
Manganese 0.063mg 0.299mg Prunes
Selenium 0.6µg 0.3µg Mango
Vitamin A 1082IU 781IU Mango
Vitamin A RAE 54µg 39µg Mango
Vitamin E 0.9mg 0.43mg Mango
Vitamin C 36.4mg 0.6mg Mango
Vitamin B1 0.028mg 0.051mg Prunes
Vitamin B2 0.038mg 0.186mg Prunes
Vitamin B3 0.669mg 1.882mg Prunes
Vitamin B5 0.197mg 0.422mg Prunes
Vitamin B6 0.119mg 0.205mg Prunes
Folate 43µg 4µg Mango
Vitamin K 4.2µg 59.5µg Prunes
Tryptophan 0.013mg 0.025mg Prunes
Threonine 0.031mg 0.049mg Prunes
Isoleucine 0.029mg 0.041mg Prunes
Leucine 0.05mg 0.066mg Prunes
Lysine 0.066mg 0.05mg Mango
Methionine 0.008mg 0.016mg Prunes
Phenylalanine 0.027mg 0.052mg Prunes
Valine 0.042mg 0.056mg Prunes
Histidine 0.019mg 0.027mg Prunes
Saturated Fat 0.092g 0.088g Prunes
Monounsaturated Fat 0.14g 0.053g Mango
Polyunsaturated fat 0.071g 0.062g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Prunes
Low Fats diet Equal
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
26%
Mango
31%
Prunes
Minerals Daily Need Coverage Score
9%
Mango
32%
Prunes

Comparison summary

Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is lower in Sugar?
Mango
Mango is lower in Sugar (difference - 24.47g)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 1mg)
Which food is cheaper?
Mango
Mango is cheaper (difference - $1.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.