Peach vs. Mango — Health Impact and Nutrition Comparison

General Characteristics

Mango is a stone fruit that grows in tropical regions. It is native to South Asia. Nowadays, they are also cultivated in the South American tropical regions.

Mangoes have a distinct smell, flavor, and texture, with an orange-to-yellow fleshy part surrounding the stone. Due to their seasonal availability and specific growing conditions, they are considered luxury fruit. Thus, the price is higher compared to peach.

Peach is also a stone fruit. Its origin is traced back to China. Nowadays, it is found all over the world, though it is only seasonally available.

Different types of peaches are available during the peach season, which is during summer. The different types are related to size, flavor, juiciness, and taste.

Even though both are seasonally available, peach is cheaper than mango, and this is due to its distribution in nearly most types of regions.

Culinary Use

Mangoes can be used in a variety of ways by different cultures. In Bangladesh, unripe mangoes are pickled. In Indian cuisine, they are used for main course preparations. Mangoes can also be made into jam, compotes, dried, squeezed to juice, and eaten raw.

Peach is eaten raw, made into compote, dried, and squeezed into juice. Peach is less versatile in its usage in the culinary world.

Calories

Peach is lower in calories compared to mango. However, both are considered low-calorie foods.

Mango provides 60 calories per 100g serving, while the same amount of peach has 39 calories.

Carbs

Mango is higher in carbohydrates compared to peach, mostly due to net carbs. Mangoes and peaches contain 13.4g and 8g of net carbs, respectively.

Even though they have different amounts of carbohydrates, they have similar fiber content. Both cover 8% of the daily value of dietary fiber, containing about 1.5g per 100g.

The predominant carbohydrate type found in both fruits is sucrose, making up over 50%. The next carbohydrate type by percentage is fructose in mangoes and glucose in peaches.

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Peach

2

Starch: 0 g

Sucrose: 4.76 g

Glucose: 1.95 g

Fructose: 1.53 g

Lactose: 0 g

Maltose: 0.08 g

Galactose: 0.06 g

Mango

3

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 MaltoseMaltose	+∞%
Contains more GalactoseGalactose	+∞%

Contains more SucroseSucrose	+46.4%
Contains more FructoseFructose	+205.9%

~equal in Starch ~0g

~equal in Glucose ~2.01g

~equal in Lactose ~0g

Protein and Fats

Both mango and peach have negligible amounts of proteins and fats - less than 1g per 100g serving.

Vitamins

The vitamin profile of mangoes is richer than that of peaches. Mango is richer in vitamin C, covering 61% of the daily value per 100g serving. They are 11 times richer in folate and 3 times richer in vitamin A. 

Mangoes also provide higher levels of vitamins B1, B2, B5, and B6 and vitamins E and K.

Peach also contains vitamin C, but it only provides 11% of the daily value per 100g. That being said, peaches are a relatively better source of vitamin B3.

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.

Peach

1

100 g 300 g 1 NLEA serving - 147g1 cup slices - 154g

Mango

10

100 g 300 g 1 cup pieces - 165g1 fruit without refuse - 336g

Contains more Vitamin B3Vitamin B3

+20.5%

Contains more Vitamin CVitamin C	+451.5%
Contains more Vitamin AVitamin A	+237.5%
Contains more Vitamin EVitamin E	+23.3%
Contains more Vitamin B1Vitamin B1	+16.7%
Contains more Vitamin B2Vitamin B2	+22.6%
Contains more Vitamin B5Vitamin B5	+28.8%
Contains more Vitamin B6Vitamin B6	+376%
Contains more Vitamin KVitamin K	+61.5%
Contains more FolateFolate	+975%
Contains more CholineCholine	+24.6%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

Minerals

Mangoes and peaches have roughly similar mineral profiles, both not being very rich in these micronutrients. 

However, mangoes provide 6 times more selenium and are richer in calcium, copper, and magnesium. Peaches, on the other hand, are a better source of zinc, iron, phosphorus, and potassium. 

Both these fruits are very low in sodium.

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.

Peach

5

100 g 300 g 1 NLEA serving - 147g1 cup slices - 154g

Mango

4

100 g 300 g 1 cup pieces - 165g1 fruit without refuse - 336g

Contains more PotassiumPotassium	+13.1%
Contains more IronIron	+56.3%
Contains more ZincZinc	+88.9%
Contains more PhosphorusPhosphorus	+42.9%
Contains less SodiumSodium	-100%

Contains more MagnesiumMagnesium	+11.1%
Contains more CalciumCalcium	+83.3%
Contains more CopperCopper	+63.2%
Contains more SeleniumSelenium	+500%

~equal in Manganese ~0.063mg

Glycemic Index and Glycemic Load

Peaches and mangoes are both low glycemic index foods. The glycemic index of peaches is 42, only slightly lower than that of mangoes - 51.

However, when calculating their glycemic load values, we can see that peaches have a glycemic load of 5, while this value for mangoes is 11. This difference is due to their different average serving size portions.

On our website, we have detailed articles about the glycemic index of peaches and the glycemic index of mangoes.

Keto

Mangoes cannot be consumed on the keto diet. Their carbohydrate levels are relatively high for the carbohydrate limit in keto diets - usually 20g per day.

Peaches, on the other hand, can be consumed but in only low amounts.

Vegan

Mangoes and peaches can naturally be eaten on vegan diets without any restrictions.

Cardiovascular Health

Mango and peach have beneficial effects on blood pressure control. According to this study, long-term consumption of mangoes may decrease systolic blood pressure (1). An experimental study on rats found that peach extracts were more effective as a therapeutic method for controlling blood pressure in hypertension (2).

Physiologically active substances in peach extract effectively improve lipid metabolism, which is vital in reducing the risk of developing cardiovascular disease (2). However, when mango pulp was added to the diet, it significantly increased plasma triglyceride levels, unlike peaches, which contain flavonoids that lower triglyceride levels in the blood (3, 4, 5).

Diabetes

Consumption of mango is associated with decreased blood glucose levels and regulation of blood glucose for obese individuals without negatively impacting body weight. This decreases the risk of developing type 2 diabetes for people who suffer from obesity (6)․

Peach is associated with reducing risks of type 2 diabetes and obesity. This is due to the inhibitory effect of their constituents on digestive enzymes associated with obesity and type 2 diabetes. However, these effects can greatly differ depending on the cultivar due to varying phenolic acid, flavonol, and carotenoid acid contents (7)․

Cancer

Dietary changes, such as high consumption of fruits like peaches and mangoes, have been researched to decrease the risk of cancer by nearly 32% (8)․

Mangoes are rich in polyphenolic compounds with anticarcinogenic and chemotherapeutic properties, thus reducing cancer risk (9)․

Peaches have been studied to have an effect on breast cancer. Phenolic compounds found in peaches have inhibitory properties on the tumor. In addition, these compounds can help slow down the development of lung metastasis (10)․

Antioxidant Effects

Phenolic compounds and ascorbic acid are potent antioxidants that can be found in mango. In addition to phenolic compounds and ascorbic acid, mangiferin is an antioxidant found in mangoes with anti-scavenging properties. These give mangoes strong antioxidative properties to protect against oxidative stress and free radicals. These effects can protect against numerous diseases (11, 12)․

Peaches also contain very potent antioxidant phenolic compounds that have protective roles against oxidative stress (13)․

Drug Interactions

Mangoes interact with warfarin and some anticoagulants. They alter the effects of warfarin (14)․ This effect is assumed to be due to the high vitamin A content of mangoes. Thus, mango consumption should be avoided or moderated when taking warfarin.