Mango vs. Tomato sauce — In-Depth Nutrition Comparison
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Summary of differences between mango and tomato sauce
- Mango has more vitamin C, vitamin A, and folate; however, tomato sauce is higher in iron.
- Mango covers your daily need for vitamin C, 33% more than tomato sauce.
- Mango has 5 times more folate than tomato sauce. While mango has 43µg of folate, tomato sauce has only 9µg.
- Tomato sauce has less sugar.
- The glycemic index of mango is higher.
These are the specific foods used in this comparison Mangos, raw and Tomato sauce, canned, no salt added.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains less SodiumSodium | -90.9% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +27.3% |
| Contains more PotassiumPotassium | +76.8% |
| Contains more IronIron | +500% |
| Contains more ZincZinc | +144.4% |
| Contains more PhosphorusPhosphorus | +92.9% |
| Contains more ManganeseManganese | +79.4% |
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.
| Contains more Vitamin CVitamin C | +420% |
| Contains more Vitamin AVitamin A | +145.5% |
| Contains more Vitamin B1Vitamin B1 | +16.7% |
| Contains more Vitamin B6Vitamin B6 | +21.4% |
| Contains more Vitamin KVitamin K | +50% |
| Contains more FolateFolate | +377.8% |
| Contains more Vitamin EVitamin E | +60% |
| Contains more Vitamin B2Vitamin B2 | +71.1% |
| Contains more Vitamin B3Vitamin B3 | +48.1% |
| Contains more Vitamin B5Vitamin B5 | +56.9% |
| Contains more CholineCholine | +30.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 36.4mg | 7mg | 33% |
| Iron | 0.16mg | 0.96mg | 10% |
| Folate | 43µg | 9µg | 9% |
| Fructose | 4.68g | 1.67g | 4% |
| Vitamin A | 54µg | 22µg | 4% |
| Potassium | 168mg | 297mg | 4% |
| Vitamin E | 0.9mg | 1.44mg | 4% |
| Carbs | 14.98g | 5.31g | 3% |
| Vitamin B6 | 0.119mg | 0.098mg | 2% |
| Vitamin B5 | 0.197mg | 0.309mg | 2% |
| Vitamin B3 | 0.669mg | 0.991mg | 2% |
| Vitamin B2 | 0.038mg | 0.065mg | 2% |
| Manganese | 0.063mg | 0.113mg | 2% |
| Calories | 60kcal | 24kcal | 2% |
| Phosphorus | 14mg | 27mg | 2% |
| Zinc | 0.09mg | 0.22mg | 1% |
| Protein | 0.82g | 1.2g | 1% |
| Magnesium | 10mg | 15mg | 1% |
| Vitamin K | 4.2µg | 2.8µg | 1% |
| Fats | 0.38g | 0.3g | 0% |
| Net carbs | 13.38g | 3.81g | N/A |
| Calcium | 11mg | 14mg | 0% |
| Sugar | 13.66g | 3.56g | N/A |
| Fiber | 1.6g | 1.5g | 0% |
| Copper | 0.111mg | 0.115mg | 0% |
| Sodium | 1mg | 11mg | 0% |
| Selenium | 0.6µg | 0.6µg | 0% |
| Vitamin B1 | 0.028mg | 0.024mg | 0% |
| Choline | 7.6mg | 9.9mg | 0% |
| Saturated fat | 0.092g | 0.041g | 0% |
| Monounsaturated fat | 0.14g | 0.044g | 0% |
| Polyunsaturated fat | 0.071g | 0.121g | 0% |
| Tryptophan | 0.013mg | 0.009mg | 0% |
| Threonine | 0.031mg | 0.037mg | 0% |
| Isoleucine | 0.029mg | 0.025mg | 0% |
| Leucine | 0.05mg | 0.034mg | 0% |
| Lysine | 0.066mg | 0.037mg | 0% |
| Methionine | 0.008mg | 0.008mg | 0% |
| Phenylalanine | 0.027mg | 0.036mg | 0% |
| Valine | 0.042mg | 0.025mg | 0% |
| Histidine | 0.019mg | 0.02mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.82 g
Fats:
0.38 g
Carbs:
14.98 g
Water:
83.46 g
Other:
0.36 g
Protein:
1.2 g
Fats:
0.3 g
Carbs:
5.31 g
Water:
91.28 g
Other:
1.91 g
| Contains more FatsFats | +26.7% |
| Contains more CarbsCarbs | +182.1% |
| Contains more ProteinProtein | +46.3% |
| Contains more OtherOther | +430.6% |
~equal in
Water
~91.28g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.092 g
Monounsaturated fat:
Mono. Fat
0.14 g
Polyunsaturated fat:
Poly. Fat
0.071 g
Saturated fat:
Sat. Fat
0.041 g
Monounsaturated fat:
Mono. Fat
0.044 g
Polyunsaturated fat:
Poly. Fat
0.121 g
| Contains more Mono. FatMonounsaturated fat | +218.2% |
| Contains less Sat. FatSaturated fat | -55.4% |
| Contains more Poly. FatPolyunsaturated fat | +70.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
6.97 g
Glucose:
2.01 g
Fructose:
4.68 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.07 g
Glucose:
1.82 g
Fructose:
1.67 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +9857.1% |
| Contains more FructoseFructose | +180.2% |
~equal in
Starch
~0g
~equal in
Glucose
~1.82g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
