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  6. Nectarine vs. Mango

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Nectarine
Nectarine
5
:
5
Mango
Mango
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%
Contains more Manganese +16.7%
Contains more Selenium +∞%
Nectarine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 7% 12% 18% 0% 5% 29% 8% 0%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
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%
Contains more Manganese +16.7%
Contains more Selenium +∞%

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.
Nectarine
Nectarine
2
:
8
Mango
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
Nectarine
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%
Mango
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nectarine
Nectarine
3
:
2
Mango
Mango
Contains more Protein +29.3%
Contains more Other +33.3%
Contains more Fats +18.8%
Contains more Carbs +42%
Equal in Water - 83.46
Nectarine
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more Protein +29.3%
Contains more Other +33.3%
Contains more Fats +18.8%
Contains more Carbs +42%
Equal in Water - 83.46

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nectarine
Nectarine
2
:
1
Mango
Mango
Contains less Saturated Fat -72.8%
Contains more Polyunsaturated fat +59.2%
Contains more Monounsaturated Fat +59.1%
Nectarine
11% 39% 50%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.113 g
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Contains less Saturated Fat -72.8%
Contains more Polyunsaturated fat +59.2%
Contains more Monounsaturated Fat +59.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Nectarine
Nectarine
1
:
3
Mango
Mango
Contains more Starch +∞%
Contains more Sucrose +43.1%
Contains more Glucose +28%
Contains more Fructose +241.6%
Nectarine
62% 20% 17%
Starch: 0.07 g
Sucrose: 4.87 g
Glucose: 1.57 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Mango
51% 15% 34%
Starch: 0 g
Sucrose: 6.97 g
Glucose: 2.01 g
Fructose: 4.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +43.1%
Contains more Glucose +28%
Contains more Fructose +241.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 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
Manganese 0.054mg 0.063mg Mango
Selenium 0µg 0.6µg Mango
Vitamin A 332IU 1082IU Mango
Vitamin A RAE 17µg 54µg Mango
Vitamin E 0.77mg 0.9mg Mango
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 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
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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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
10%
Nectarine
26%
Mango
Minerals Daily Need Coverage Score
9%
Nectarine
9%
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

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. 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.