Mango vs. Prunes — In-Depth Nutrition Comparison
Compare
What are the differences between mango and prunes?
- Mango is higher in vitamin C and folate, yet prunes are higher in vitamin K, fiber, copper, potassium, vitamin B2, manganese, iron, and phosphorus.
- Prunes' 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 have only 0.6mg.
- The glycemic index of prunes is lower.
We used Mangos, raw and Plums, dried (prunes), uncooked types in this article.
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 SodiumSodium | -50% |
| Contains more SeleniumSelenium | +100% |
| Contains more MagnesiumMagnesium | +310% |
| Contains more CalciumCalcium | +290.9% |
| Contains more PotassiumPotassium | +335.7% |
| Contains more IronIron | +481.3% |
| Contains more CopperCopper | +153.2% |
| Contains more ZincZinc | +388.9% |
| Contains more PhosphorusPhosphorus | +392.9% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin CVitamin C | +5966.7% |
| Contains more Vitamin AVitamin A | +38.5% |
| Contains more Vitamin EVitamin E | +109.3% |
| Contains more FolateFolate | +975% |
| Contains more Vitamin B1Vitamin B1 | +82.1% |
| Contains more Vitamin B2Vitamin B2 | +389.5% |
| Contains more Vitamin B3Vitamin B3 | +181.3% |
| Contains more Vitamin B5Vitamin B5 | +114.2% |
| Contains more Vitamin B6Vitamin B6 | +72.3% |
| Contains more Vitamin KVitamin K | +1316.7% |
| Contains more CholineCholine | +32.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 4.2µg | 59.5µg | 46% |
| Vitamin C | 36.4mg | 0.6mg | 40% |
| Fiber | 1.6g | 7.1g | 22% |
| Copper | 0.111mg | 0.281mg | 19% |
| Potassium | 168mg | 732mg | 17% |
| Carbs | 14.98g | 63.88g | 16% |
| Vitamin B2 | 0.038mg | 0.186mg | 11% |
| Fructose | 4.68g | 12.45g | 10% |
| Folate | 43µg | 4µg | 10% |
| Manganese | 0.063mg | 0.299mg | 10% |
| Iron | 0.16mg | 0.93mg | 10% |
| Calories | 60kcal | 240kcal | 9% |
| Phosphorus | 14mg | 69mg | 8% |
| Vitamin B3 | 0.669mg | 1.882mg | 8% |
| Vitamin B6 | 0.119mg | 0.205mg | 7% |
| Magnesium | 10mg | 41mg | 7% |
| Vitamin B5 | 0.197mg | 0.422mg | 5% |
| Zinc | 0.09mg | 0.44mg | 3% |
| Vitamin E | 0.9mg | 0.43mg | 3% |
| Calcium | 11mg | 43mg | 3% |
| Protein | 0.82g | 2.18g | 3% |
| Vitamin B1 | 0.028mg | 0.051mg | 2% |
| Starch | 5.11g | 2% | |
| Vitamin A | 54µg | 39µg | 2% |
| Selenium | 0.6µg | 0.3µg | 1% |
| Fats | 0.38g | 0.38g | 0% |
| Net carbs | 13.38g | 56.78g | N/A |
| Sugar | 13.66g | 38.13g | N/A |
| Sodium | 1mg | 2mg | 0% |
| Choline | 7.6mg | 10.1mg | 0% |
| Saturated fat | 0.092g | 0.088g | 0% |
| Monounsaturated fat | 0.14g | 0.053g | 0% |
| Polyunsaturated fat | 0.071g | 0.062g | 0% |
| Tryptophan | 0.013mg | 0.025mg | 0% |
| Threonine | 0.031mg | 0.049mg | 0% |
| Isoleucine | 0.029mg | 0.041mg | 0% |
| Leucine | 0.05mg | 0.066mg | 0% |
| Lysine | 0.066mg | 0.05mg | 0% |
| Methionine | 0.008mg | 0.016mg | 0% |
| Phenylalanine | 0.027mg | 0.052mg | 0% |
| Valine | 0.042mg | 0.056mg | 0% |
| Histidine | 0.019mg | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +169.9% |
| Contains more ProteinProtein | +165.9% |
| Contains more CarbsCarbs | +326.4% |
| Contains more OtherOther | +633.3% |
~equal in
Fats
~0.38g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +164.2% |
| Contains more Poly. FatPolyunsaturated fat | +14.5% |
~equal in
Saturated fat
~0.088g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +4546.7% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +1166.7% |
| Contains more FructoseFructose | +166% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
