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Mango vs. Raisin — In-Depth Nutrition Comparison

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The main differences between mango and raisins

  • Mango is richer in vitamin C, vitamin A, and folate, yet raisins are richer in copper, iron, potassium, phosphorus, manganese, fiber, and vitamin B2.
  • Daily need coverage for vitamin C for mango is 38% higher.
  • Mango has a lower glycemic index than raisins.

Food types used in this article are Mangos, raw and Raisins, seedless.

Infographic

Mango vs Raisin 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.
Mango
1
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%
Raisin
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
Contains less SodiumSodium -90.9%
Contains more MagnesiumMagnesium +220%
Contains more CalciumCalcium +354.5%
Contains more PotassiumPotassium +345.8%
Contains more IronIron +1075%
Contains more CopperCopper +186.5%
Contains more ZincZinc +144.4%
Contains more PhosphorusPhosphorus +621.4%
Contains more ManganeseManganese +374.6%
~equal in Selenium ~0.6µg

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
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%
Raisin
5
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
Contains more Vitamin CVitamin C +1482.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +650%
Contains more Vitamin B5Vitamin B5 +107.4%
Contains more Vitamin KVitamin K +20%
Contains more FolateFolate +760%
Contains more Vitamin B1Vitamin B1 +278.6%
Contains more Vitamin B2Vitamin B2 +228.9%
Contains more Vitamin B3Vitamin B3 +14.5%
Contains more Vitamin B6Vitamin B6 +46.2%
Contains more CholineCholine +46.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mango Raisin DV% diff.
Vitamin C 36.4mg 2.3mg 38%
Fructose 4.68g 29.68g 31%
Copper 0.111mg 0.318mg 23%
Iron 0.16mg 1.88mg 22%
Carbs 14.98g 79.18g 21%
Potassium 168mg 749mg 17%
Calories 60kcal 299kcal 12%
Phosphorus 14mg 101mg 12%
Folate 43µg 5µg 10%
Manganese 0.063mg 0.299mg 10%
Fiber 1.6g 3.7g 8%
Vitamin B2 0.038mg 0.125mg 7%
Vitamin B1 0.028mg 0.106mg 7%
Vitamin A 54µg 0µg 6%
Vitamin E 0.9mg 0.12mg 5%
Protein 0.82g 3.07g 5%
Magnesium 10mg 32mg 5%
Calcium 11mg 50mg 4%
Vitamin B6 0.119mg 0.174mg 4%
Vitamin B5 0.197mg 0.095mg 2%
Zinc 0.09mg 0.22mg 1%
Starch 2.7g 1%
Vitamin K 4.2µg 3.5µg 1%
Choline 7.6mg 11.1mg 1%
Vitamin B3 0.669mg 0.766mg 1%
Fats 0.38g 0.46g 0%
Net carbs 13.38g 75.48g N/A
Sugar 13.66g 59.19g N/A
Sodium 1mg 11mg 0%
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.092g 0.058g 0%
Monounsaturated fat 0.14g 0.051g 0%
Polyunsaturated fat 0.071g 0.037g 0%
Tryptophan 0.013mg 0.05mg 0%
Threonine 0.031mg 0.077mg 0%
Isoleucine 0.029mg 0.057mg 0%
Leucine 0.05mg 0.096mg 0%
Lysine 0.066mg 0.084mg 0%
Methionine 0.008mg 0.021mg 0%
Phenylalanine 0.027mg 0.065mg 0%
Valine 0.042mg 0.083mg 0%
Histidine 0.019mg 0.072mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
1
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Raisin
4
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more WaterWater +440.9%
Contains more ProteinProtein +274.4%
Contains more FatsFats +21.1%
Contains more CarbsCarbs +428.6%
Contains more OtherOther +416.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
2
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 g
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
Contains more Mono. FatMonounsaturated fat +174.5%
Contains more Poly. FatPolyunsaturated fat +91.9%
Contains less Sat. FatSaturated fat -37%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mango
1
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
Raisin
3
4% 46% 49%
Starch: 2.7 g
Sucrose: 0.45 g
Glucose: 27.75 g
Fructose: 29.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +1448.9%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +1280.6%
Contains more FructoseFructose +534.2%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.