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  6. Mango vs. Sugar

Mango vs. Sugar — In-Depth Nutrition Comparison

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Differences between Mango and Sugar

  • Sugar contains less Vitamin C, Copper, Folate, Vitamin B6, Fiber, Vitamin A RAE, and Vitamin E than Mango.
  • Mango's daily need coverage for Vitamin C is 40% higher.

The food types used in this comparison are Mangos, raw and Sugars, granulated.

Infographic

Mango vs Sugar 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
8
:
0
Sugar
Sugar
Contains more Calcium +1000%
Contains more Iron +220%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +8300%
Contains more Zinc +800%
Contains more Copper +1485.7%
Contains more Manganese +1475%
Equal in Sodium - 1
Equal in Selenium - 0.6
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Sugar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 2% 0% 0% 1% 1% 1% 3% 1% 4%
Contains more Calcium +1000%
Contains more Iron +220%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +8300%
Contains more Zinc +800%
Contains more Copper +1485.7%
Contains more Manganese +1475%
Equal in Sodium - 1
Equal in Selenium - 0.6

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
10
:
0
Sugar
Sugar
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
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%
Sugar
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 5% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
4
:
1
Sugar
Sugar
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Water +417200%
Contains more Other +∞%
Contains more Carbs +567.4%
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Sugar
100%
Protein: 0 g
Fats: 0 g
Carbs: 99.98 g
Water: 0.02 g
Other: 0 g
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Water +417200%
Contains more Other +∞%
Contains more Carbs +567.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mango
Mango
2
:
1
Sugar
Sugar
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Sucrose +1331.9%
Mango
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
Sugar
100%
Starch: 0 g
Sucrose: 99.8 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Sucrose +1331.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mango Sugar Opinion
Net carbs 13.38g 99.98g Sugar
Protein 0.82g 0g Mango
Fats 0.38g 0g Mango
Carbs 14.98g 99.98g Sugar
Calories 60kcal 387kcal Sugar
Fructose 4.68g 0g Mango
Sugar 13.66g 99.8g Mango
Fiber 1.6g 0g Mango
Calcium 11mg 1mg Mango
Iron 0.16mg 0.05mg Mango
Magnesium 10mg 0mg Mango
Phosphorus 14mg 0mg Mango
Potassium 168mg 2mg Mango
Sodium 1mg 1mg
Zinc 0.09mg 0.01mg Mango
Copper 0.111mg 0.007mg Mango
Manganese 0.063mg 0.004mg Mango
Selenium 0.6µg 0.6µg
Vitamin A 1082IU 0IU Mango
Vitamin A RAE 54µg 0µg Mango
Vitamin E 0.9mg 0mg Mango
Vitamin C 36.4mg 0mg Mango
Vitamin B1 0.028mg 0mg Mango
Vitamin B2 0.038mg 0.019mg Mango
Vitamin B3 0.669mg 0mg Mango
Vitamin B5 0.197mg 0mg Mango
Vitamin B6 0.119mg 0mg Mango
Folate 43µg 0µg Mango
Vitamin K 4.2µg 0µg 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 0g Sugar
Monounsaturated Fat 0.14g 0g Mango
Polyunsaturated fat 0.071g 0g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Sugar
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
0%
Sugar
Minerals Daily Need Coverage Score
9%
Mango
1%
Sugar

Comparison summary

Which food is lower in Saturated Fat?
Sugar
Sugar is lower in Saturated Fat (difference - 0.092g)
Which food is cheaper?
Sugar
Sugar is cheaper (difference - $0.2)
Which food is lower in Sugar?
Mango
Mango is lower in Sugar (difference - 86.14g)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Mango
Mango is relatively richer in minerals
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
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. Sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169655/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.