Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Peach vs Mango - Health impact and Nutrition Comparison

Compare
Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on April 20, 2021
Education: Haigazian Medical University
Peach
vs
Mango

Summary

Mango is richer in copper, vitamin C, A, and folate. On the other hand, peach is richer in water and potassium, lower in calories and carbohydrates, and lower glycemic index.

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

Introduction

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

Mangos have a distinct smell, flavor, and texture with an orange to yellow fleshy part surrounding the stone.

Due to their seasonal availability and cultivation delicacy, they are cultivated in tropical regions. It is considered a 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.

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

Mangos can be used in a variety of ways through different cultures. In Bangladesh, unripe mangos are pickled. They are also used in Indian cuisine for main course preparations. Mangos are 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.

In this article, we will discuss the difference between mango and peach, focusing on their nutritional data, weight loss properties, and health impacts.

NUTRITIONAL CONTENT COMPARISON

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

Glycemic index

They are both categorized as low glycemic index foods. However, a difference between them exists. Peach has a lower glycemic index than mango.

Proteins and fats

Both mango and peach have negligible amounts of proteins and fats.

Calories

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

Carbs

Mango is higher in carbohydrates compared to peach. It satisfies up to 5% of the daily value of carbohydrates.

Even though they have different amounts of carbohydrates, they have similar amounts of fibers. Both satisfy 8% of the daily value of fibers.

Vitamins

The vitamin profile of mangoes is richer compared to the vitamin profile of peaches. Mango is richer in vitamin C, satisfying 61% of the daily value.

They are also rich in folate and vitamin A. On the other hand, peach also contains vitamin C, but it only satisfies 11% of the daily value.

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
Peach
1
:
9
Mango
Contains more Vitamin B3 +20.5%
Contains more Vitamin C +451.5%
Contains more Vitamin A +231.9%
Contains more Vitamin E +23.3%
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 Vitamin K +61.5%
Contains more Folate +975%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 22% 20% 15% 0% 6% 8% 16% 10% 6% 0% 7% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 122% 65% 19% 0% 7% 9% 13% 12% 28% 0% 11% 33%
Contains more Vitamin B3 +20.5%
Contains more Vitamin C +451.5%
Contains more Vitamin A +231.9%
Contains more Vitamin E +23.3%
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 Vitamin K +61.5%
Contains more Folate +975%

Minerals

Mangoes and peaches are not very rich in their mineral content. Although it is important to mention that mango is richer in copper, whereas peach is richer in potassium.

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

Weight loss and diets

Mangos are recommended to be consumed in weight loss diets. They are ideal for replacing sweet snacks like chocolate. Mangos are low in calories, most of their weight is water, and are rich in fibers; thus, it keeps you fuller for more extended periods.

Peach is also recommended to be consumed in weight loss diets. They can replace sweet snacks and be made into smoothies or mixed with oats for breakfast. They are mostly water, are low in calories, and are rich in fiber.

Both can be considered good weight loss fruits that should be added to weight loss food plans.

Vegan

Mangos and peaches are allowed to be eaten in vegan diets without any restriction.

Keto

Mangos cannot be consumed in the keto diet. Their carbohydrate levels are relatively high for the carbohydrate limit in keto diets.

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

Health impacts

Cardiovascular health

Consuming mangos are associated with decreased risks of chronic cardiovascular diseases. (1)

Peach is rich in flavonoids that reduce the amounts of triglycerides in the blood. This, in turn, is associated with decreased risks of cardiovascular diseases, for example, atherosclerosis, myocardial infarction. (2)

Diabetes

Consumption of mango is associated with decreased blood glucose levels and regulation of blood glucose for obese individuals. This decreases the risks of developing type 2 diabetes for people who suffer from obesity. (3)

Peach is associated with the reduction of 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. (4)

Cancer

The addition of fruits like peaches and mangos is associated with decreased cancer risks by nearly 32%. (5)

Mangos are rich in polyphenolic compounds, which have anticarcinogenic properties, thus reducing cancer risks. (6)

Peaches have an important effect on breast cancer. Phenolic compounds found in peaches have inhibitory properties on the tumor. In addition, these compounds have inhibition of lung metastasis. (7)

Antioxidant

Phenolic compounds and ascorbic acid are potent antioxidants that are found in mango. In addition to phenolic compounds and ascorbic acid, mangiferin is an antioxidant found in mangos with anti-scavenging properties. These give mangos strong antioxidative properties to protect against oxidative stress and radicals. In turn, protecting against numerous diseases. (8) (9)

Peach contains phenolic compounds that are very potent antioxidants having protective roles towards oxidative stress. (10)

Drug interactions

Mangos interact with warfarin and some anticoagulants. They alter the effects of warfarin. (11)

References

  1. https://pubmed.ncbi.nlm.nih.gov/28267855/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5490577/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4155986/
  4. https://pubmed.ncbi.nlm.nih.gov/30284108/
  5. https://pubmed.ncbi.nlm.nih.gov/8741778/
  6. Anticarcinogenic Effects of Polyphenolics from Mango (Mangifera indica) Varieties
  7. https://pubmed.ncbi.nlm.nih.gov/24745759/
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249901/
  9. https://pubmed.ncbi.nlm.nih.gov/24374812/
  10. https://pubmed.ncbi.nlm.nih.gov/12060270/
  11. https://pubmed.ncbi.nlm.nih.gov/12014354/
Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: April 20, 2021

Infographic

Peach vs Mango infographic
Infographic link

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.
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
Calories 39kcal 60kcal Mango
Protein 0.91g 0.82g Peach
Fats 0.25g 0.38g Mango
Vitamin C 6.6mg 36.4mg Mango
Net carbs 8.04g 13.38g Mango
Carbs 9.54g 14.98g Mango
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.25mg 0.16mg Peach
Calcium 6mg 11mg Mango
Potassium 190mg 168mg Peach
Magnesium 9mg 10mg Mango
Sugar 8.39g 13.66g Peach
Fiber 1.5g 1.6g Mango
Copper 0.068mg 0.111mg Mango
Zinc 0.17mg 0.09mg Peach
Starch 0g g Peach
Phosphorus 20mg 14mg Peach
Sodium 0mg 1mg Peach
Vitamin A 326IU 1082IU Mango
Vitamin E 0.73mg 0.9mg Mango
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 2.6µg 4.2µg Mango
Folate 4µg 43µg Mango
Trans Fat 0g 0g
Saturated Fat 0.019g 0.092g Peach
Monounsaturated Fat 0.067g 0.14g Mango
Polyunsaturated fat 0.086g 0.071g Peach
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
Fructose 1.53g 4.68g Mango

Which food is preferable for your diet?

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

People also compare

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
9
Peach
26
Mango
Mineral Summary Score
9
Peach
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
5%
Peach
5%
Mango
Carbohydrates
10%
Peach
15%
Mango
Fats
1%
Peach
2%
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

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. 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.