Mango vs. Porridge — In-Depth Nutrition Comparison
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How are mango and porridge different?
- Mango is higher in vitamin C, vitamin A, vitamin B6, copper, folate, and vitamin E; however, porridge is richer in iron and calcium.
- Daily need coverage for iron for porridge is 45% higher.
- Mango has a lower glycemic index (51) than porridge (66).
Mangos, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +100% |
| Contains more PotassiumPotassium | +950% |
| Contains more CopperCopper | +177.5% |
| Contains less SodiumSodium | -83.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +690.9% |
| Contains more IronIron | +2237.5% |
| Contains more ZincZinc | +44.4% |
| Contains more SeleniumSelenium | +366.7% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +4400% |
| Contains more Vitamin B2Vitamin B2 | +52% |
| Contains more Vitamin B3Vitamin B3 | +28.7% |
| Contains more Vitamin B5Vitamin B5 | +177.5% |
| Contains more Vitamin B6Vitamin B6 | +815.4% |
| Contains more Vitamin KVitamin K | +4100% |
| Contains more FolateFolate | +258.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +96.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.16mg | 3.74mg | 45% |
| Vitamin C | 36.4mg | 0mg | 40% |
| Folate | 43µg | 12µg | 8% |
| Vitamin B6 | 0.119mg | 0.013mg | 8% |
| Calcium | 11mg | 87mg | 8% |
| Copper | 0.111mg | 0.04mg | 8% |
| Fructose | 4.68g | 6% | |
| Vitamin A | 54µg | 0µg | 6% |
| Vitamin E | 0.9mg | 0.02mg | 6% |
| Potassium | 168mg | 16mg | 4% |
| Selenium | 0.6µg | 2.8µg | 4% |
| Fiber | 1.6g | 0.5g | 4% |
| Vitamin K | 4.2µg | 0.1µg | 3% |
| Vitamin B5 | 0.197mg | 0.071mg | 3% |
| Manganese | 0.063mg | 0mg | 3% |
| Vitamin B1 | 0.028mg | 0.055mg | 2% |
| Calories | 60kcal | 50kcal | 1% |
| Protein | 0.82g | 1.44g | 1% |
| Vitamin B2 | 0.038mg | 0.025mg | 1% |
| Vitamin B3 | 0.669mg | 0.52mg | 1% |
| Magnesium | 10mg | 5mg | 1% |
| Carbs | 14.98g | 10.52g | 1% |
| Choline | 7.6mg | 1% | |
| Fats | 0.38g | 0.21g | 0% |
| Net carbs | 13.38g | 10.02g | N/A |
| Sugar | 13.66g | 0.03g | N/A |
| Zinc | 0.09mg | 0.13mg | 0% |
| Phosphorus | 14mg | 15mg | 0% |
| Sodium | 1mg | 6mg | 0% |
| Saturated fat | 0.092g | 0.033g | 0% |
| Monounsaturated fat | 0.14g | 0.028g | 0% |
| Polyunsaturated fat | 0.071g | 0.114g | 0% |
| Tryptophan | 0.013mg | 0.02mg | 0% |
| Threonine | 0.031mg | 0.045mg | 0% |
| Isoleucine | 0.029mg | 0.063mg | 0% |
| Leucine | 0.05mg | 0.11mg | 0% |
| Lysine | 0.066mg | 0.037mg | 0% |
| Methionine | 0.008mg | 0.027mg | 0% |
| Phenylalanine | 0.027mg | 0.078mg | 0% |
| Valine | 0.042mg | 0.07mg | 0% |
| Histidine | 0.019mg | 0.033mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +81% |
| Contains more CarbsCarbs | +42.4% |
| Contains more OtherOther | +63.6% |
| Contains more ProteinProtein | +75.6% |
~equal in
Water
~87.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +400% |
| Contains less Sat. FatSaturated fat | -64.1% |
| Contains more Poly. FatPolyunsaturated fat | +60.6% |
