Peach vs Mango - Health impact and Nutrition Comparison

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%

Peach

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%

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%

Peach

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%

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/