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  6. Mango vs. Vegetable

Mango vs. Vegetable — In-Depth Nutrition Comparison

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Significant differences between mango and vegetable

  • Mango has more vitamin C and folate; however, vegetable is richer in vitamin A, vitamin K, manganese, fiber, iron, vitamin B2, and phosphorus.
  • Vegetable covers your daily vitamin A needs 64% more than mango.
  • Vegetable has 11 times less vitamin C than mango. Mango has 36.4mg of vitamin C, while vegetable has 3.2mg.
  • Vegetable has a higher glycemic index. The glycemic index of vegetable is 66, while the glycemic index of mango is 51.

Specific food types used in this comparison are Mangos, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Mango vs Vegetable 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
3
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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more CopperCopper +33.7%
Contains less SodiumSodium -97.1%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +120%
Contains more CalciumCalcium +127.3%
Contains more IronIron +412.5%
Contains more ZincZinc +444.4%
Contains more PhosphorusPhosphorus +264.3%
Contains more ManganeseManganese +501.6%
~equal in Potassium ~169mg

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
5
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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin CVitamin C +1037.5%
Contains more Vitamin EVitamin E +136.8%
Contains more Vitamin B5Vitamin B5 +30.5%
Contains more Vitamin B6Vitamin B6 +60.8%
Contains more FolateFolate +126.3%
Contains more Vitamin AVitamin A +296.3%
Contains more Vitamin B1Vitamin B1 +153.6%
Contains more Vitamin B2Vitamin B2 +215.8%
Contains more Vitamin B3Vitamin B3 +27.2%
Contains more Vitamin KVitamin K +459.5%
Contains more CholineCholine +217.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mango Vegetable DV% diff.
Vitamin C 36.4mg 3.2mg 37%
Vitamin A 54µg 214µg 18%
Vitamin K 4.2µg 23.5µg 16%
Manganese 0.063mg 0.379mg 14%
Fiber 1.6g 4.4g 11%
Iron 0.16mg 0.82mg 8%
Fructose 4.68g 6%
Folate 43µg 19µg 6%
Vitamin B2 0.038mg 0.12mg 6%
Phosphorus 14mg 51mg 5%
Zinc 0.09mg 0.49mg 4%
Protein 0.82g 2.86g 4%
Vitamin B1 0.028mg 0.071mg 4%
Copper 0.111mg 0.083mg 3%
Magnesium 10mg 22mg 3%
Vitamin B6 0.119mg 0.074mg 3%
Choline 7.6mg 24.1mg 3%
Vitamin E 0.9mg 0.38mg 3%
Sodium 1mg 35mg 1%
Selenium 0.6µg 0.3µg 1%
Calcium 11mg 25mg 1%
Carbs 14.98g 13.09g 1%
Vitamin B3 0.669mg 0.851mg 1%
Vitamin B5 0.197mg 0.151mg 1%
Calories 60kcal 65kcal 0%
Fats 0.38g 0.15g 0%
Net carbs 13.38g 8.69g N/A
Potassium 168mg 169mg 0%
Sugar 13.66g 3.12g N/A
Saturated fat 0.092g 0.031g 0%
Monounsaturated fat 0.14g 0.01g 0%
Polyunsaturated fat 0.071g 0.072g 0%
Tryptophan 0.013mg 0.029mg 0%
Threonine 0.031mg 0.115mg 0%
Isoleucine 0.029mg 0.139mg 0%
Leucine 0.05mg 0.19mg 0%
Lysine 0.066mg 0.17mg 0%
Methionine 0.008mg 0.034mg 0%
Phenylalanine 0.027mg 0.12mg 0%
Valine 0.042mg 0.149mg 0%
Histidine 0.019mg 0.073mg 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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more FatsFats +153.3%
Contains more CarbsCarbs +14.4%
Contains more ProteinProtein +248.8%
Contains more OtherOther +86.1%
~equal in Water ~83.23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
Mango
1
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 g
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +1300%
Contains less Sat. FatSaturated fat -66.3%
~equal in Polyunsaturated fat ~0.072g

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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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.