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Mango vs. Spinach raw — In-Depth Nutrition Comparison

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Summary of differences between Mango and Spinach raw

  • Mango has more Vitamin C, however, Spinach raw is higher in Vitamin K, Vitamin A RAE, Folate, Manganese, Iron, Magnesium, Vitamin B2, Potassium, and Calcium.
  • Spinach raw covers your daily need of Vitamin K 399% more than Mango.

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

Infographic

Mango vs Spinach raw 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.
Contains less Sodium -98.7%
Contains more Calcium +800%
Contains more Iron +1593.8%
Contains more Magnesium +690%
Contains more Phosphorus +250%
Contains more Potassium +232.1%
Contains more Zinc +488.9%
Contains more Copper +17.1%
Contains more Manganese +1323.8%
Contains more Selenium +66.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains less Sodium -98.7%
Contains more Calcium +800%
Contains more Iron +1593.8%
Contains more Magnesium +690%
Contains more Phosphorus +250%
Contains more Potassium +232.1%
Contains more Zinc +488.9%
Contains more Copper +17.1%
Contains more Manganese +1323.8%
Contains more Selenium +66.7%

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.
Mango
2
:
Contains more Vitamin C +29.5%
Contains more Vitamin B5 +203.1%
Contains more Vitamin A +766.6%
Contains more Vitamin E +125.6%
Contains more Vitamin B1 +178.6%
Contains more Vitamin B2 +397.4%
Contains more Vitamin B6 +63.9%
Contains more Folate +351.2%
Contains more Choline +153.9%
Contains more Vitamin K +11397.6%
Equal in Vitamin B3 - 0.724
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 5% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 11% 1208%
Contains more Vitamin C +29.5%
Contains more Vitamin B5 +203.1%
Contains more Vitamin A +766.6%
Contains more Vitamin E +125.6%
Contains more Vitamin B1 +178.6%
Contains more Vitamin B2 +397.4%
Contains more Vitamin B6 +63.9%
Contains more Folate +351.2%
Contains more Choline +153.9%
Contains more Vitamin K +11397.6%
Equal in Vitamin B3 - 0.724

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +312.7%
Contains more Protein +248.8%
Contains more Other +377.8%
Equal in Fats - 0.39
Equal in Water - 91.4
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more Carbs +312.7%
Contains more Protein +248.8%
Contains more Other +377.8%
Equal in Fats - 0.39
Equal in Water - 91.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1300%
Contains less Saturated Fat -31.5%
Contains more Polyunsaturated fat +132.4%
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains more Monounsaturated Fat +1300%
Contains less Saturated Fat -31.5%
Contains more Polyunsaturated fat +132.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +9857.1%
Contains more Glucose +1727.3%
Contains more Fructose +3020%
Contains more Galactose +∞%
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
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more Sucrose +9857.1%
Contains more Glucose +1727.3%
Contains more Fructose +3020%
Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mango Spinach raw
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mango Spinach raw Opinion
Net carbs 13.38g 1.43g Mango
Protein 0.82g 2.86g Spinach raw
Fats 0.38g 0.39g Spinach raw
Carbs 14.98g 3.63g Mango
Calories 60kcal 23kcal Mango
Fructose 4.68g 0.15g Mango
Sugar 13.66g 0.42g Spinach raw
Fiber 1.6g 2.2g Spinach raw
Calcium 11mg 99mg Spinach raw
Iron 0.16mg 2.71mg Spinach raw
Magnesium 10mg 79mg Spinach raw
Phosphorus 14mg 49mg Spinach raw
Potassium 168mg 558mg Spinach raw
Sodium 1mg 79mg Mango
Zinc 0.09mg 0.53mg Spinach raw
Copper 0.111mg 0.13mg Spinach raw
Manganese 0.063mg 0.897mg Spinach raw
Selenium 0.6µg 1µg Spinach raw
Vitamin A 1082IU 9377IU Spinach raw
Vitamin A RAE 54µg 469µg Spinach raw
Vitamin E 0.9mg 2.03mg Spinach raw
Vitamin C 36.4mg 28.1mg Mango
Vitamin B1 0.028mg 0.078mg Spinach raw
Vitamin B2 0.038mg 0.189mg Spinach raw
Vitamin B3 0.669mg 0.724mg Spinach raw
Vitamin B5 0.197mg 0.065mg Mango
Vitamin B6 0.119mg 0.195mg Spinach raw
Folate 43µg 194µg Spinach raw
Choline 7.6mg 19.3mg Spinach raw
Vitamin K 4.2µg 482.9µg Spinach raw
Tryptophan 0.013mg 0.039mg Spinach raw
Threonine 0.031mg 0.122mg Spinach raw
Isoleucine 0.029mg 0.147mg Spinach raw
Leucine 0.05mg 0.223mg Spinach raw
Lysine 0.066mg 0.174mg Spinach raw
Methionine 0.008mg 0.053mg Spinach raw
Phenylalanine 0.027mg 0.129mg Spinach raw
Valine 0.042mg 0.161mg Spinach raw
Histidine 0.019mg 0.064mg Spinach raw
Saturated Fat 0.092g 0.063g Spinach raw
Monounsaturated Fat 0.14g 0.01g Mango
Polyunsaturated fat 0.071g 0.165g Spinach raw

Which food is preferable for your diet?

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

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
25%
Mango
168%
Spinach raw
Minerals Daily Need Coverage Score
9%
Mango
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 13.24g)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 19)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.1)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 78mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.