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Peach vs. Mango — Health Impact and Nutrition Comparison

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Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on July 18, 2023
Medically reviewed by Victoria Mazmanyan Article author photo Victoria Mazmanyan
Peach
vs
Mango

Summary

Mangoes are higher in calories and carbohydrates, mostly due to net carbs.

Mangoes are a better source of vitamins, providing 11 times more folate or vitamin B9, 6 times more vitamin C, and 3 times more vitamin A

Peaches are a better source of zinc and iron, while mangoes are richer in selenium, calcium, and copper.

Peaches are cheaper than mangoes, although both are seasonal fruits.

Introduction

This article will discuss the differences and similarities between mango and peach, focusing on their general characteristics, nutrition, weight loss properties, and health impacts.

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.

Nutrition

In this article section, we will compare the nutritional content between raw mango and raw yellow peach, based on 100g of each. It is important to note that they are both mostly made up of water. Peach contains slightly more water than mango.

However, one average peach is equal to around 147g, while one cup of cut mangoes weighs 165g.

Mango is made up of 83% water and 27% nutrients, while peach consists of 89% water and 21% nutrients.

The main macronutrient in both these foods is carbohydrates.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peach
3
:
2
Mango
Contains more Protein +11%
Contains more Other +19.4%
Contains more Fats +52%
Contains more Carbs +57%
Equal in Protein - 0.82
Equal in Water - 83.46
10% 89%
Protein: 0.91 g
Fats: 0.25 g
Carbs: 9.54 g
Water: 88.87 g
Other: 0.43 g
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 +11%
Contains more Other +19.4%
Contains more Fats +52%
Contains more Carbs +57%
Equal in Protein - 0.82
Equal in Water - 83.46

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
:
3
Mango
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Sucrose +46.4%
Contains more Fructose +205.9%
Equal in Glucose - 2.01
57% 23% 18%
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
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 Maltose +∞%
Contains more Galactose +∞%
Contains more Sucrose +46.4%
Contains more Fructose +205.9%
Equal in Glucose - 2.01

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
:
10
Mango
Contains more Vitamin B3 +20.5%
Contains more Vitamin A +231.9%
Contains more Vitamin E +23.3%
Contains more Vitamin C +451.5%
Contains more Vitamin B1 +16.7%
Contains more Vitamin B2 +22.6%
Contains more Vitamin B5 +28.8%
Contains more Vitamin B6 +376%
Contains more Folate +975%
Contains more Choline +24.6%
Contains more Vitamin K +61.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 20% 15% 0% 22% 6% 8% 16% 10% 6% 3% 0% 4% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 5% 11%
Contains more Vitamin B3 +20.5%
Contains more Vitamin A +231.9%
Contains more Vitamin E +23.3%
Contains more Vitamin C +451.5%
Contains more Vitamin B1 +16.7%
Contains more Vitamin B2 +22.6%
Contains more Vitamin B5 +28.8%
Contains more Vitamin B6 +376%
Contains more Folate +975%
Contains more Choline +24.6%
Contains more Vitamin K +61.5%

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
:
5
Mango
Contains more Iron +56.3%
Contains more Phosphorus +42.9%
Contains more Potassium +13.1%
Contains less Sodium -100%
Contains more Zinc +88.9%
Contains more Calcium +83.3%
Contains more Magnesium +11.1%
Contains more Copper +63.2%
Contains more Selenium +500%
Equal in Manganese - 0.063
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 10% 7% 9% 17% 0% 5% 23% 8% 1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Contains more Iron +56.3%
Contains more Phosphorus +42.9%
Contains more Potassium +13.1%
Contains less Sodium -100%
Contains more Zinc +88.9%
Contains more Calcium +83.3%
Contains more Magnesium +11.1%
Contains more Copper +63.2%
Contains more Selenium +500%
Equal in Manganese - 0.063

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.

Weight Loss and Diets

In moderation, mangoes and peaches can fit perfectly in weight loss diets. They are ideal for replacing sweet snacks like chocolate. These fruits are low in calories, most of their weight is water, and are rich in dietary fiber, thus, keeping you fuller for more extended time periods. 

As mentioned before, peaches have a lower calorie content compared to 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.

Health Impacts

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.

Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: July 18, 2023
Medically reviewed by Victoria Mazmanyan

Infographic

Peach vs Mango infographic
Infographic link

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peach
2
:
1
Mango
Contains less Saturated Fat -79.3%
Contains more Polyunsaturated fat +21.1%
Contains more Monounsaturated Fat +109%
11% 39% 50%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.067 g
Polyunsaturated fat: 0.086 g
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Contains less Saturated Fat -79.3%
Contains more Polyunsaturated fat +21.1%
Contains more Monounsaturated Fat +109%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peach Mango Opinion
Net carbs 8.04g 13.38g Mango
Protein 0.91g 0.82g Peach
Fats 0.25g 0.38g Mango
Carbs 9.54g 14.98g Mango
Calories 39kcal 60kcal Mango
Fructose 1.53g 4.68g Mango
Sugar 8.39g 13.66g Peach
Fiber 1.5g 1.6g Mango
Calcium 6mg 11mg Mango
Iron 0.25mg 0.16mg Peach
Magnesium 9mg 10mg Mango
Phosphorus 20mg 14mg Peach
Potassium 190mg 168mg Peach
Sodium 0mg 1mg Peach
Zinc 0.17mg 0.09mg Peach
Copper 0.068mg 0.111mg Mango
Manganese 0.061mg 0.063mg Mango
Selenium 0.1µg 0.6µg Mango
Vitamin A 326IU 1082IU Mango
Vitamin A RAE 16µg 54µg Mango
Vitamin E 0.73mg 0.9mg Mango
Vitamin C 6.6mg 36.4mg Mango
Vitamin B1 0.024mg 0.028mg Mango
Vitamin B2 0.031mg 0.038mg Mango
Vitamin B3 0.806mg 0.669mg Peach
Vitamin B5 0.153mg 0.197mg Mango
Vitamin B6 0.025mg 0.119mg Mango
Folate 4µg 43µg Mango
Choline 6.1mg 7.6mg Mango
Vitamin K 2.6µg 4.2µg Mango
Tryptophan 0.01mg 0.013mg Mango
Threonine 0.016mg 0.031mg Mango
Isoleucine 0.017mg 0.029mg Mango
Leucine 0.027mg 0.05mg Mango
Lysine 0.03mg 0.066mg Mango
Methionine 0.01mg 0.008mg Peach
Phenylalanine 0.019mg 0.027mg Mango
Valine 0.022mg 0.042mg Mango
Histidine 0.013mg 0.019mg Mango
Saturated Fat 0.019g 0.092g Peach
Monounsaturated Fat 0.067g 0.14g Mango
Polyunsaturated fat 0.086g 0.071g Peach

Which food is preferable for your diet?

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

People also compare

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
9%
Peach
25%
Mango
Minerals Daily Need Coverage Score
8%
Peach
9%
Mango

Comparison summary

Which food is lower in Sugar?
Peach
Peach is lower in Sugar (difference - 5.27g)
Which food contains less Sodium?
Peach
Peach contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Peach
Peach is lower in Saturated Fat (difference - 0.073g)
Which food is lower in glycemic index?
Peach
Peach is lower in glycemic index (difference - 9)
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 cheaper?
?
The foods are relatively equal in price ($0.3)
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. Peach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169928/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.