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Prunes vs. Mango — In-Depth Nutrition Comparison

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What are the differences between Prunes and Mango?

  • Prunes is higher in Vitamin K, Fiber, Copper, Potassium, Vitamin B2, Manganese, Iron, and Phosphorus, yet Mango is higher in Vitamin C, and Folate.
  • Prunes's daily need coverage for Vitamin K is 46% more.
  • Prunes has 6 times more Iron than Mango. While Prunes has 0.93mg of Iron, Mango has only 0.16mg.

We used Plums, dried (prunes), uncooked and Mangos, raw types in this article.

Infographic

Prunes 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.
Prunes
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Mango
2
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 MagnesiumMagnesium +310%
Contains more CalciumCalcium +290.9%
Contains more PotassiumPotassium +335.7%
Contains more IronIron +481.3%
Contains more CopperCopper +153.2%
Contains more ZincZinc +388.9%
Contains more PhosphorusPhosphorus +392.9%
Contains more ManganeseManganese +374.6%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +100%

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.
Prunes
7
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 2% 47% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Mango
4
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% 65% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Contains more Vitamin B1Vitamin B1 +82.1%
Contains more Vitamin B2Vitamin B2 +389.5%
Contains more Vitamin B3Vitamin B3 +181.3%
Contains more Vitamin B5Vitamin B5 +114.2%
Contains more Vitamin B6Vitamin B6 +72.3%
Contains more Vitamin KVitamin K +1316.7%
Contains more CholineCholine +32.9%
Contains more Vitamin CVitamin C +5966.7%
Contains more Vitamin AVitamin A +38.5%
Contains more Vitamin E Vitamin E +109.3%
Contains more FolateFolate +975%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
3
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Mango
1
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more ProteinProtein +165.9%
Contains more CarbsCarbs +326.4%
Contains more OtherOther +633.3%
Contains more WaterWater +169.9%
~equal in Fats ~0.38g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
1
43% 26% 31%
Saturated Fat: Sat. Fat 0.088 g
Monounsaturated Fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Mango
2
30% 46% 23%
Saturated Fat: Sat. Fat 0.092 g
Monounsaturated Fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 g
Contains more Mono. FatMonounsaturated Fat +164.2%
Contains more Poly. FatPolyunsaturated fat +14.5%
~equal in Saturated Fat ~0.092g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
4
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Mango
1
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 StarchStarch +∞%
Contains more GlucoseGlucose +1166.7%
Contains more FructoseFructose +166%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +4546.7%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Mango Opinion
Calories 240kcal 60kcal Prunes
Protein 2.18g 0.82g Prunes
Fats 0.38g 0.38g
Vitamin C 0.6mg 36.4mg Mango
Net carbs 56.78g 13.38g Prunes
Carbs 63.88g 14.98g Prunes
Magnesium 41mg 10mg Prunes
Calcium 43mg 11mg Prunes
Potassium 732mg 168mg Prunes
Iron 0.93mg 0.16mg Prunes
Sugar 38.13g 13.66g Mango
Fiber 7.1g 1.6g Prunes
Copper 0.281mg 0.111mg Prunes
Zinc 0.44mg 0.09mg Prunes
Starch 5.11g Prunes
Phosphorus 69mg 14mg Prunes
Sodium 2mg 1mg Mango
Vitamin A 781IU 1082IU Mango
Vitamin A RAE 39µg 54µg Mango
Vitamin E 0.43mg 0.9mg Mango
Manganese 0.299mg 0.063mg Prunes
Selenium 0.3µg 0.6µg Mango
Vitamin B1 0.051mg 0.028mg Prunes
Vitamin B2 0.186mg 0.038mg Prunes
Vitamin B3 1.882mg 0.669mg Prunes
Vitamin B5 0.422mg 0.197mg Prunes
Vitamin B6 0.205mg 0.119mg Prunes
Vitamin K 59.5µg 4.2µg Prunes
Folate 4µg 43µg Mango
Choline 10.1mg 7.6mg Prunes
Saturated Fat 0.088g 0.092g Prunes
Monounsaturated Fat 0.053g 0.14g Mango
Polyunsaturated fat 0.062g 0.071g Mango
Tryptophan 0.025mg 0.013mg Prunes
Threonine 0.049mg 0.031mg Prunes
Isoleucine 0.041mg 0.029mg Prunes
Leucine 0.066mg 0.05mg Prunes
Lysine 0.05mg 0.066mg Mango
Methionine 0.016mg 0.008mg Prunes
Phenylalanine 0.052mg 0.027mg Prunes
Valine 0.056mg 0.042mg Prunes
Histidine 0.027mg 0.019mg Prunes
Fructose 12.45g 4.68g Prunes

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Mango
Low Calories diet ok
Low Fats diet Equal
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
29%
Prunes
25%
Mango
Minerals Daily Need Coverage Score
32%
Prunes
9%
Mango

Comparison summary

Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is lower in Sugar?
Mango
Mango is lower in Sugar (difference - 24.47g)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 1mg)
Which food is cheaper?
Mango
Mango is cheaper (difference - $1.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.