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Nectarine vs Mango - In-Depth Nutrition Comparison

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What are the differences between Nectarine and Mango?

  • Mango is richer than Nectarine in Vitamin C, Folate, and Vitamin B6.
  • Mango's daily need coverage for Vitamin C is 34% more.

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

Infographic

Nectarine vs Mango 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +75%
Contains more Phosphorus +85.7%
Contains more Potassium +19.6%
Contains less Sodium -100%
Contains more Zinc +88.9%
Contains more Calcium +83.3%
Contains more Magnesium +11.1%
Contains more Copper +29.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 11% 7% 12% 18% 0% 5% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
Contains more Iron +75%
Contains more Phosphorus +85.7%
Contains more Potassium +19.6%
Contains less Sodium -100%
Contains more Zinc +88.9%
Contains more Calcium +83.3%
Contains more Magnesium +11.1%
Contains more Copper +29.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Mango
Contains more Vitamin B1 +21.4%
Contains more Vitamin B3 +68.2%
Contains more Vitamin A +225.9%
Contains more Vitamin E +16.9%
Contains more Vitamin C +574.1%
Contains more Vitamin B2 +40.7%
Contains more Vitamin B6 +376%
Contains more Folate +760%
Contains more Vitamin K +90.9%
Equal in Vitamin B5 - 0.197
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 20% 16% 0% 19% 9% 7% 22% 12% 6% 4% 0% 6%
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%
Contains more Vitamin B1 +21.4%
Contains more Vitamin B3 +68.2%
Contains more Vitamin A +225.9%
Contains more Vitamin E +16.9%
Contains more Vitamin C +574.1%
Contains more Vitamin B2 +40.7%
Contains more Vitamin B6 +376%
Contains more Folate +760%
Contains more Vitamin K +90.9%
Equal in Vitamin B5 - 0.197

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Nectarine Mango
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Nectarine Mango Opinion
Net carbs 8.85g 13.38g Mango
Protein 1.06g 0.82g Nectarine
Fats 0.32g 0.38g Mango
Carbs 10.55g 14.98g Mango
Calories 44kcal 60kcal Mango
Starch 0.07g g Nectarine
Fructose 1.37g 4.68g Mango
Sugar 7.89g 13.66g Nectarine
Fiber 1.7g 1.6g Nectarine
Calcium 6mg 11mg Mango
Iron 0.28mg 0.16mg Nectarine
Magnesium 9mg 10mg Mango
Phosphorus 26mg 14mg Nectarine
Potassium 201mg 168mg Nectarine
Sodium 0mg 1mg Nectarine
Zinc 0.17mg 0.09mg Nectarine
Copper 0.086mg 0.111mg Mango
Vitamin A 332IU 1082IU Mango
Vitamin E 0.77mg 0.9mg Mango
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.4mg 36.4mg Mango
Vitamin B1 0.034mg 0.028mg Nectarine
Vitamin B2 0.027mg 0.038mg Mango
Vitamin B3 1.125mg 0.669mg Nectarine
Vitamin B5 0.185mg 0.197mg Mango
Vitamin B6 0.025mg 0.119mg Mango
Folate 5µg 43µg Mango
Vitamin B12 0µg 0µg
Vitamin K 2.2µg 4.2µg Mango
Tryptophan 0.005mg 0.013mg Mango
Threonine 0.009mg 0.031mg Mango
Isoleucine 0.009mg 0.029mg Mango
Leucine 0.014mg 0.05mg Mango
Lysine 0.016mg 0.066mg Mango
Methionine 0.006mg 0.008mg Mango
Phenylalanine 0.021mg 0.027mg Mango
Valine 0.013mg 0.042mg Mango
Histidine 0.008mg 0.019mg Mango
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.025g 0.092g Nectarine
Monounsaturated Fat 0.088g 0.14g Mango
Polyunsaturated fat 0.113g 0.071g Nectarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nectarine Mango
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
10
Nectarine
26
Mango
Mineral Summary Score
10
Nectarine
10
Mango

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
6%
Nectarine
5%
Mango
Carbohydrates
11%
Nectarine
15%
Mango
Fats
1%
Nectarine
2%
Mango

Comparison summary

Which food is lower in Sugar?
Nectarine
Nectarine is lower in Sugar (difference - 5.77g)
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Nectarine
Nectarine is lower in Saturated Fat (difference - 0.067g)
Which food is lower in glycemic index?
Nectarine
Nectarine is lower in glycemic index (difference - 8)
Which food is cheaper?
Mango
Mango is cheaper (difference - $0.2)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/nutrients
  2. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.