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Mango vs Raisin - In-Depth Nutrition Comparison

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The main differences between Mango and Raisin

  • Mango is richer in Vitamin C, and Folate, yet Raisin is richer in Copper, Iron, Potassium, Phosphorus, Manganese, Fiber, Vitamin B2, and Vitamin B1.
  • Daily need coverage for Vitamin C from Mango is 38% higher.
  • Mango contains 9 times more Folate than Raisin. Mango contains 43µg of Folate, while Raisin contains 5µg.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Mango
1
:
7
Raisin
Contains less Sodium -90.9%
Contains more Calcium +354.5%
Contains more Iron +1075%
Contains more Magnesium +220%
Contains more Phosphorus +621.4%
Contains more Potassium +345.8%
Contains more Zinc +144.4%
Contains more Copper +186.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 71% 23% 44% 67% 2% 6% 106%
Contains less Sodium -90.9%
Contains more Calcium +354.5%
Contains more Iron +1075%
Contains more Magnesium +220%
Contains more Phosphorus +621.4%
Contains more Potassium +345.8%
Contains more Zinc +144.4%
Contains more Copper +186.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Mango
6
:
4
Raisin
Contains more Vitamin A +∞%
Contains more Vitamin E +650%
Contains more Vitamin C +1482.6%
Contains more Vitamin B5 +107.4%
Contains more Folate +760%
Contains more Vitamin K +20%
Contains more Vitamin B1 +278.6%
Contains more Vitamin B2 +228.9%
Contains more Vitamin B3 +14.5%
Contains more Vitamin B6 +46.2%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 9%
Contains more Vitamin A +∞%
Contains more Vitamin E +650%
Contains more Vitamin C +1482.6%
Contains more Vitamin B5 +107.4%
Contains more Folate +760%
Contains more Vitamin K +20%
Contains more Vitamin B1 +278.6%
Contains more Vitamin B2 +228.9%
Contains more Vitamin B3 +14.5%
Contains more Vitamin B6 +46.2%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mango Raisin
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mango Raisin Opinion
Net carbs 13.38g 75.48g Raisin
Protein 0.82g 3.07g Raisin
Fats 0.38g 0.46g Raisin
Carbs 14.98g 79.18g Raisin
Calories 60kcal 299kcal Raisin
Starch g 2.7g Raisin
Fructose 4.68g 29.68g Raisin
Sugar 13.66g 59.19g Mango
Fiber 1.6g 3.7g Raisin
Calcium 11mg 50mg Raisin
Iron 0.16mg 1.88mg Raisin
Magnesium 10mg 32mg Raisin
Phosphorus 14mg 101mg Raisin
Potassium 168mg 749mg Raisin
Sodium 1mg 11mg Mango
Zinc 0.09mg 0.22mg Raisin
Copper 0.111mg 0.318mg Raisin
Vitamin A 1082IU 0IU Mango
Vitamin E 0.9mg 0.12mg Mango
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 36.4mg 2.3mg Mango
Vitamin B1 0.028mg 0.106mg Raisin
Vitamin B2 0.038mg 0.125mg Raisin
Vitamin B3 0.669mg 0.766mg Raisin
Vitamin B5 0.197mg 0.095mg Mango
Vitamin B6 0.119mg 0.174mg Raisin
Folate 43µg 5µg Mango
Vitamin B12 0µg 0µg
Vitamin K 4.2µg 3.5µg Mango
Tryptophan 0.013mg 0.05mg Raisin
Threonine 0.031mg 0.077mg Raisin
Isoleucine 0.029mg 0.057mg Raisin
Leucine 0.05mg 0.096mg Raisin
Lysine 0.066mg 0.084mg Raisin
Methionine 0.008mg 0.021mg Raisin
Phenylalanine 0.027mg 0.065mg Raisin
Valine 0.042mg 0.083mg Raisin
Histidine 0.019mg 0.072mg Raisin
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.092g 0.058g Raisin
Monounsaturated Fat 0.14g 0.051g Mango
Polyunsaturated fat 0.071g 0.037g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Raisin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
26
Mango
12
Raisin
Mineral Summary Score
10
Mango
41
Raisin

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Mango
18%
Raisin
Carbohydrates
15%
Mango
79%
Raisin
Fats
2%
Mango
2%
Raisin

Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is lower in Saturated Fat?
Raisin
Raisin is lower in Saturated Fat (difference - 0.034g)
Which food is lower in Sugar?
Mango
Mango is lower in Sugar (difference - 45.53g)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 13)
Which food is cheaper?
Mango
Mango is cheaper (difference - $0.7)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.