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Mango vs. Yam — In-Depth Nutrition Comparison

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What are the differences between mango and yam?

  • Mango is higher in vitamin C and vitamin A, yet yam is higher in potassium, manganese, vitamin B6, fiber, copper, vitamin B1, and phosphorus.
  • Mango's daily need coverage for vitamin C is 21% more.
  • Mango has 8 times more vitamin A than yam. While mango has 1082IU of vitamin A, yam has only 138IU.

We used Mangos, raw and Yam, raw types in this article.

Infographic

Mango vs Yam 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
1
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%
Yam
Yam
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains less SodiumSodium -88.9%
Contains more MagnesiumMagnesium +110%
Contains more CalciumCalcium +54.5%
Contains more PotassiumPotassium +385.7%
Contains more IronIron +237.5%
Contains more CopperCopper +60.4%
Contains more ZincZinc +166.7%
Contains more PhosphorusPhosphorus +292.9%
Contains more ManganeseManganese +530.2%
Contains more SeleniumSelenium +16.7%

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
7
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%
Yam
Yam
4
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin CVitamin C +112.9%
Contains more Vitamin AVitamin A +671.4%
Contains more Vitamin EVitamin E +157.1%
Contains more Vitamin B2Vitamin B2 +18.8%
Contains more Vitamin B3Vitamin B3 +21.2%
Contains more Vitamin KVitamin K +82.6%
Contains more FolateFolate +87%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B5Vitamin B5 +59.4%
Contains more Vitamin B6Vitamin B6 +146.2%
Contains more CholineCholine +117.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
2
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Yam
Yam
3
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more FatsFats +123.5%
Contains more WaterWater +19.9%
Contains more ProteinProtein +86.6%
Contains more CarbsCarbs +86.1%
Contains more OtherOther +127.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +2233.3%
Contains less Sat. FatSaturated fat -59.8%
~equal in Polyunsaturated fat ~0.076g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mango Yam DV% diff.
Vitamin C 36.4mg 17.1mg 21%
Potassium 168mg 816mg 19%
Manganese 0.063mg 0.397mg 15%
Vitamin B6 0.119mg 0.293mg 13%
Fiber 1.6g 4.1g 10%
Vitamin B1 0.028mg 0.112mg 7%
Copper 0.111mg 0.178mg 7%
Phosphorus 14mg 55mg 6%
Fructose 4.68g 6%
Iron 0.16mg 0.54mg 5%
Folate 43µg 23µg 5%
Vitamin A 54µg 7µg 5%
Carbs 14.98g 27.88g 4%
Vitamin E 0.9mg 0.35mg 4%
Calories 60kcal 118kcal 3%
Magnesium 10mg 21mg 3%
Vitamin K 4.2µg 2.3µg 2%
Choline 7.6mg 16.5mg 2%
Vitamin B5 0.197mg 0.314mg 2%
Calcium 11mg 17mg 1%
Zinc 0.09mg 0.24mg 1%
Protein 0.82g 1.53g 1%
Vitamin B3 0.669mg 0.552mg 1%
Fats 0.38g 0.17g 0%
Net carbs 13.38g 23.78g N/A
Sugar 13.66g 0.5g N/A
Sodium 1mg 9mg 0%
Selenium 0.6µg 0.7µg 0%
Vitamin B2 0.038mg 0.032mg 0%
Saturated fat 0.092g 0.037g 0%
Monounsaturated fat 0.14g 0.006g 0%
Polyunsaturated fat 0.071g 0.076g 0%
Tryptophan 0.013mg 0.012mg 0%
Threonine 0.031mg 0.054mg 0%
Isoleucine 0.029mg 0.052mg 0%
Leucine 0.05mg 0.096mg 0%
Lysine 0.066mg 0.059mg 0%
Methionine 0.008mg 0.021mg 0%
Phenylalanine 0.027mg 0.071mg 0%
Valine 0.042mg 0.062mg 0%
Histidine 0.019mg 0.034mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
21%
Mango
18%
Yam
Minerals Daily Need Coverage Score
9%
Mango
26%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 13.16g)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 0.055g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.1)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 8mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (51)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.