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  6. Mango vs. Puff pastry

Mango vs. Puff pastry — In-Depth Nutrition Comparison

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What are the differences between mango and puff pastry?

  • Mango is higher in vitamin C and vitamin A, yet puff pastry is higher in selenium, iron, vitamin B1, vitamin B3, manganese, and vitamin B2.
  • Puff pastry's daily need coverage for selenium is 43% more.
  • The amount of saturated fat in mango is lower.

We used Mangos, raw and Puff pastry, frozen, ready-to-bake, baked types in this article.

Infographic

Mango vs Puff pastry 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
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% 5.5% 98% 38% 15% 26% 33% 65% 134%
Contains more PotassiumPotassium +171%
Contains less SodiumSodium -99.6%
Contains more MagnesiumMagnesium +60%
Contains more IronIron +1525%
Contains more ZincZinc +500%
Contains more PhosphorusPhosphorus +328.6%
Contains more ManganeseManganese +685.7%
Contains more SeleniumSelenium +3983.3%
~equal in Calcium ~10mg
~equal in Copper ~0.115mg

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
6
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 0% 0% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +63.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +526.3%
Contains more CholineCholine +22.6%
Contains more Vitamin B1Vitamin B1 +1053.6%
Contains more Vitamin B2Vitamin B2 +578.9%
Contains more Vitamin B3Vitamin B3 +468%
Contains more Vitamin KVitamin K +288.1%
Contains more FolateFolate +27.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mango Puff pastry DV% diff.
Polyunsaturated fat 0.071g 22.228g 148%
Fats 0.38g 38.5g 59%
Selenium 0.6µg 24.5µg 43%
Vitamin C 36.4mg 0mg 40%
Iron 0.16mg 2.6mg 31%
Calories 60kcal 558kcal 25%
Saturated fat 0.092g 5.502g 25%
Vitamin B1 0.028mg 0.323mg 25%
Monounsaturated fat 0.14g 8.828g 22%
Vitamin B3 0.669mg 3.8mg 20%
Manganese 0.063mg 0.495mg 19%
Vitamin B2 0.038mg 0.258mg 17%
Protein 0.82g 7.4g 13%
Sodium 1mg 253mg 11%
Carbs 14.98g 45.7g 10%
Vitamin K 4.2µg 16.3µg 10%
Vitamin B6 0.119mg 0.019mg 8%
Phosphorus 14mg 60mg 7%
Fructose 4.68g 6%
Vitamin A 54µg 0µg 6%
Zinc 0.09mg 0.54mg 4%
Vitamin B5 0.197mg 0mg 4%
Potassium 168mg 62mg 3%
Folate 43µg 55µg 3%
Vitamin E 0.9mg 0.55mg 2%
Magnesium 10mg 16mg 1%
Net carbs 13.38g 44.2g N/A
Calcium 11mg 10mg 0%
Sugar 13.66g 0.75g N/A
Fiber 1.6g 1.5g 0%
Copper 0.111mg 0.115mg 0%
Choline 7.6mg 6.2mg 0%
Tryptophan 0.013mg 0.086mg 0%
Threonine 0.031mg 0.198mg 0%
Isoleucine 0.029mg 0.275mg 0%
Leucine 0.05mg 0.514mg 0%
Lysine 0.066mg 0.144mg 0%
Methionine 0.008mg 0.131mg 0%
Phenylalanine 0.027mg 0.367mg 0%
Valine 0.042mg 0.312mg 0%
Histidine 0.019mg 0.158mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
1
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more WaterWater +1027.8%
Contains more ProteinProtein +802.4%
Contains more FatsFats +10031.6%
Contains more CarbsCarbs +205.1%
Contains more OtherOther +177.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
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
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +6205.7%
Contains more Poly. FatPolyunsaturated fat +31207%

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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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.