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  6. Mango vs. Saffron

Mango vs. Saffron — In-Depth Nutrition Comparison

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Summary of differences between Mango and Saffron

  • Mango has less Manganese, Iron, Vitamin B6, Magnesium, Vitamin C, Potassium, Phosphorus, Copper, Vitamin B2, and Folate than Saffron.
  • Saffron covers your daily need of Manganese 1232% more than Mango.

These are the specific foods used in this comparison Mangos, raw and Spices, saffron.

Infographic

Mango vs Saffron 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
1
:
9
Saffron
Saffron
Contains less Sodium -99.3%
Contains more Calcium +909.1%
Contains more Iron +6837.5%
Contains more Magnesium +2540%
Contains more Phosphorus +1700%
Contains more Potassium +926.2%
Contains more Zinc +1111.1%
Contains more Copper +195.5%
Contains more Manganese +44992.1%
Contains more Selenium +833.3%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Saffron
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 417% 189% 108% 153% 20% 30% 110% 3706% 31%
Contains less Sodium -99.3%
Contains more Calcium +909.1%
Contains more Iron +6837.5%
Contains more Magnesium +2540%
Contains more Phosphorus +1700%
Contains more Potassium +926.2%
Contains more Zinc +1111.1%
Contains more Copper +195.5%
Contains more Manganese +44992.1%
Contains more Selenium +833.3%

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
4
:
6
Saffron
Saffron
Contains more Vitamin A +104.2%
Contains more Vitamin C +122%
Contains more Vitamin B1 +310.7%
Contains more Vitamin B2 +602.6%
Contains more Vitamin B3 +118.2%
Contains more Vitamin B6 +748.7%
Contains more Folate +116.3%
Mango
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%
Saffron
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 0% 0% 270% 29% 62% 28% 0% 234% 70% 0% 0%
Contains more Vitamin A +104.2%
Contains more Vitamin C +122%
Contains more Vitamin B1 +310.7%
Contains more Vitamin B2 +602.6%
Contains more Vitamin B3 +118.2%
Contains more Vitamin B6 +748.7%
Contains more Folate +116.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
1
:
4
Saffron
Saffron
Contains more Water +601.3%
Contains more Protein +1293.9%
Contains more Fats +1439.5%
Contains more Carbs +336.4%
Contains more Other +1413.9%
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Saffron
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 g
Contains more Water +601.3%
Contains more Protein +1293.9%
Contains more Fats +1439.5%
Contains more Carbs +336.4%
Contains more Other +1413.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
Mango
1
:
2
Saffron
Saffron
Contains less Saturated Fat -94.2%
Contains more Monounsaturated Fat +206.4%
Contains more Polyunsaturated fat +2811.3%
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Saffron
39% 11% 51%
Saturated Fat: 1.586 g
Monounsaturated Fat: 0.429 g
Polyunsaturated fat: 2.067 g
Contains less Saturated Fat -94.2%
Contains more Monounsaturated Fat +206.4%
Contains more Polyunsaturated fat +2811.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mango Saffron
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat 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 Saffron Opinion
Net carbs 13.38g 61.47g Saffron
Protein 0.82g 11.43g Saffron
Fats 0.38g 5.85g Saffron
Carbs 14.98g 65.37g Saffron
Calories 60kcal 310kcal Saffron
Fructose 4.68g Mango
Sugar 13.66g Saffron
Fiber 1.6g 3.9g Saffron
Calcium 11mg 111mg Saffron
Iron 0.16mg 11.1mg Saffron
Magnesium 10mg 264mg Saffron
Phosphorus 14mg 252mg Saffron
Potassium 168mg 1724mg Saffron
Sodium 1mg 148mg Mango
Zinc 0.09mg 1.09mg Saffron
Copper 0.111mg 0.328mg Saffron
Manganese 0.063mg 28.408mg Saffron
Selenium 0.6µg 5.6µg Saffron
Vitamin A 1082IU 530IU Mango
Vitamin A RAE 54µg 27µg Mango
Vitamin E 0.9mg Mango
Vitamin C 36.4mg 80.8mg Saffron
Vitamin B1 0.028mg 0.115mg Saffron
Vitamin B2 0.038mg 0.267mg Saffron
Vitamin B3 0.669mg 1.46mg Saffron
Vitamin B5 0.197mg Mango
Vitamin B6 0.119mg 1.01mg Saffron
Folate 43µg 93µg Saffron
Vitamin K 4.2µg Mango
Tryptophan 0.013mg Mango
Threonine 0.031mg Mango
Isoleucine 0.029mg Mango
Leucine 0.05mg Mango
Lysine 0.066mg Mango
Methionine 0.008mg Mango
Phenylalanine 0.027mg Mango
Valine 0.042mg Mango
Histidine 0.019mg Mango
Saturated Fat 0.092g 1.586g Mango
Omega-3 - DPA 0g 0.006g Saffron
Monounsaturated Fat 0.14g 0.429g Saffron
Polyunsaturated fat 0.071g 2.067g Saffron

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Saffron
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
26%
Mango
60%
Saffron
Minerals Daily Need Coverage Score
9%
Mango
479%
Saffron

Comparison summary

Which food is richer in minerals?
Saffron
Saffron is relatively richer in minerals
Which food is lower in Sugar?
Saffron
Saffron is lower in Sugar (difference - 13.66g)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 147mg)
Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 1.494g)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 19)
Which food is cheaper?
Mango
Mango is cheaper (difference - $1.9)
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

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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.