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Pico de gallo vs. Mango — In-Depth Nutrition Comparison

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Summary of differences between pico de gallo and mango

  • Pico de gallo has less vitamin C and vitamin A than mango.
  • Mango covers your daily need for vitamin C, 36% more than pico de gallo.
  • Pico de gallo has 469 times more sodium than mango. While pico de gallo has 469mg of sodium, mango has only 1mg.

These are the specific foods used in this comparison PACE, Pico De Gallo and Mangos, raw.

Infographic

Pico de gallo vs Mango infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 61% 0% 0%
Mango
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
Contains more CalciumCalcium +∞%
Contains more IronIron +∞%
Contains less SodiumSodium -99.8%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Mango
11
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 121% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Contains more Vitamin CVitamin C +857.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 g
Mango
3
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more OtherOther +627.8%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +59.7%
~equal in Water ~83.46g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pico de gallo Mango DV% diff.
Vitamin C 3.8mg 36.4mg 36%
Sodium 469mg 1mg 20%
Copper 0.111mg 12%
Folate 43µg 11%
Vitamin B6 0.119mg 9%
Fructose 4.68g 6%
Vitamin A 54µg 6%
Fiber 1.6g 6%
Vitamin E 0.9mg 6%
Potassium 168mg 5%
Vitamin K 4.2µg 4%
Vitamin B5 0.197mg 4%
Vitamin B3 0.669mg 4%
Vitamin B2 0.038mg 3%
Manganese 0.063mg 3%
Protein 0g 0.82g 2%
Vitamin B1 0.028mg 2%
Phosphorus 14mg 2%
Carbs 9.38g 14.98g 2%
Iron 0mg 0.16mg 2%
Magnesium 10mg 2%
Zinc 0.09mg 1%
Choline 7.6mg 1%
Fats 0g 0.38g 1%
Calories 31kcal 60kcal 1%
Calcium 0mg 11mg 1%
Selenium 0.6µg 1%
Net carbs 9.38g 13.38g N/A
Sugar 6.25g 13.66g N/A
Saturated fat 0g 0.092g 0%
Monounsaturated fat 0.14g 0%
Polyunsaturated fat 0.071g 0%
Tryptophan 0.013mg 0%
Threonine 0.031mg 0%
Isoleucine 0.029mg 0%
Leucine 0.05mg 0%
Lysine 0.066mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.027mg 0%
Valine 0.042mg 0%
Histidine 0.019mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pico de gallo Mango
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
1%
Pico de gallo
21%
Mango
Minerals Daily Need Coverage Score
6%
Pico de gallo
9%
Mango

Comparison summary

Which food is lower in Sugar?
Pico de gallo
Pico de gallo is lower in Sugar (difference - 7.41g)
Which food is lower in Saturated fat?
Pico de gallo
Pico de gallo is lower in Saturated fat (difference - 0.092g)
Which food is lower in glycemic index?
Pico de gallo
Pico de gallo is lower in glycemic index (difference - 51)
Which food is cheaper?
Pico de gallo
Pico de gallo is cheaper (difference - $0.3)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 468mg)
Which food is richer in minerals?
Mango
Mango is relatively richer in minerals
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)

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. 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.