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  6. Mango vs. Sweet and sour

Mango vs. Sweet and sour — In-Depth Nutrition Comparison

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What are the main differences between mango and sweet and sour?

  • Mango is richer in vitamin C, vitamin A, folate, fiber, vitamin E, and vitamin B6, yet sweet, and sour is richer in manganese.
  • Mango's daily need coverage for vitamin C is 31% higher.
  • Mango has 108 times more vitamin A than sweet and sour. Mango has 1082IU of vitamin A, while sweet, and sour has 10IU.
  • Mango contains less sugar.
  • Mango has a lower glycemic index than sweet and sour.

We used Mangos, raw and Sauce, sweet, and sour, ready-to-serve types in this comparison.

Infographic

Mango vs Sweet and sour 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
6
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3% 8.7% 7.9% 26% 2.5% 3% 48% 99% 2.2%
Contains more MagnesiumMagnesium +25%
Contains more PotassiumPotassium +69.7%
Contains more CopperCopper +40.5%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -99.7%
Contains more SeleniumSelenium +50%
Contains more IronIron +31.3%
Contains more ManganeseManganese +1107.9%
~equal in Calcium ~10mg
~equal in Zinc ~0.09mg

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
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%
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 29% 0.33% 0.2% 0% 12% 4.4% 3.5% 5.6% 12% 0% 0.5% 6% 1.3%
Contains more Vitamin CVitamin C +318.4%
Contains more Vitamin AVitamin A +5300%
Contains more Vitamin EVitamin E +8900%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +257.8%
Contains more Vitamin B5Vitamin B5 +111.8%
Contains more Vitamin B6Vitamin B6 +124.5%
Contains more Vitamin KVitamin K +2000%
Contains more FolateFolate +437.5%
Contains more CholineCholine +216.7%
Contains more Vitamin B1Vitamin B1 +71.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mango Sweet and sour DV% diff.
Vitamin C 36.4mg 8.7mg 31%
Manganese 0.063mg 0.761mg 30%
Sodium 1mg 371mg 16%
Folate 43µg 8µg 9%
Carbs 14.98g 38.22g 8%
Fructose 4.68g 6%
Fiber 1.6g 0.1g 6%
Vitamin E 0.9mg 0.01mg 6%
Vitamin A 54µg 1µg 6%
Vitamin B6 0.119mg 0.053mg 5%
Calories 60kcal 150kcal 5%
Copper 0.111mg 0.079mg 4%
Vitamin K 4.2µg 0.2µg 3%
Vitamin B3 0.669mg 0.187mg 3%
Vitamin B1 0.028mg 0.048mg 2%
Potassium 168mg 99mg 2%
Vitamin B5 0.197mg 0.093mg 2%
Vitamin B2 0.038mg 0.019mg 1%
Choline 7.6mg 2.4mg 1%
Fats 0.38g 0.02g 1%
Protein 0.82g 0.27g 1%
Phosphorus 14mg 7mg 1%
Iron 0.16mg 0.21mg 1%
Net carbs 13.38g 38.12g N/A
Magnesium 10mg 8mg 0%
Calcium 11mg 10mg 0%
Sugar 13.66g 18.75g N/A
Zinc 0.09mg 0.09mg 0%
Selenium 0.6µg 0.4µg 0%
Saturated fat 0.092g 0g 0%
Monounsaturated fat 0.14g 0g 0%
Polyunsaturated fat 0.071g 0g 0%
Tryptophan 0.013mg 0%
Threonine 0.031mg 0%
Isoleucine 0.029mg 0%
Leucine 0.05mg 0%
Lysine 0.066mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.027mg 0%
Valine 0.042mg 0%
Histidine 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
3
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
38% 60%
Protein: 0.27 g
Fats: 0.02 g
Carbs: 38.22 g
Water: 60.27 g
Other: 1.22 g
Contains more ProteinProtein +203.7%
Contains more FatsFats +1800%
Contains more WaterWater +38.5%
Contains more CarbsCarbs +155.1%
Contains more OtherOther +238.9%

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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. Sweet and sour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174066/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.