Prunes vs. Mango — In-Depth Nutrition Comparison
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What are the differences between prunes and mango?
- Prunes are higher in vitamin K, fiber, copper, potassium, vitamin B2, manganese, iron, and phosphorus, yet mango is higher in vitamin C and folate.
- Prunes' daily need coverage for vitamin K is 46% more.
- Prunes have 6 times more iron than mango. While prunes have 0.93mg of iron, mango has only 0.16mg.
- The glycemic index of prunes is lower.
We used Plums, dried (prunes), uncooked and Mangos, raw types in this article.
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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.
| 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.
| 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 EVitamin E | +109.3% |
| Contains more FolateFolate | +975% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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
| 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.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 59.5µg | 4.2µg | 46% |
| Vitamin C | 0.6mg | 36.4mg | 40% |
| Fiber | 7.1g | 1.6g | 22% |
| Copper | 0.281mg | 0.111mg | 19% |
| Potassium | 732mg | 168mg | 17% |
| Carbs | 63.88g | 14.98g | 16% |
| Vitamin B2 | 0.186mg | 0.038mg | 11% |
| Fructose | 12.45g | 4.68g | 10% |
| Folate | 4µg | 43µg | 10% |
| Manganese | 0.299mg | 0.063mg | 10% |
| Iron | 0.93mg | 0.16mg | 10% |
| Calories | 240kcal | 60kcal | 9% |
| Phosphorus | 69mg | 14mg | 8% |
| Vitamin B3 | 1.882mg | 0.669mg | 8% |
| Vitamin B6 | 0.205mg | 0.119mg | 7% |
| Magnesium | 41mg | 10mg | 7% |
| Vitamin B5 | 0.422mg | 0.197mg | 5% |
| Zinc | 0.44mg | 0.09mg | 3% |
| Vitamin E | 0.43mg | 0.9mg | 3% |
| Calcium | 43mg | 11mg | 3% |
| Protein | 2.18g | 0.82g | 3% |
| Vitamin B1 | 0.051mg | 0.028mg | 2% |
| Starch | 5.11g | 2% | |
| Vitamin A | 39µg | 54µg | 2% |
| Selenium | 0.3µg | 0.6µg | 1% |
| Fats | 0.38g | 0.38g | 0% |
| Net carbs | 56.78g | 13.38g | N/A |
| Sugar | 38.13g | 13.66g | N/A |
| Sodium | 2mg | 1mg | 0% |
| Choline | 10.1mg | 7.6mg | 0% |
| Saturated fat | 0.088g | 0.092g | 0% |
| Monounsaturated fat | 0.053g | 0.14g | 0% |
| Polyunsaturated fat | 0.062g | 0.071g | 0% |
| Tryptophan | 0.025mg | 0.013mg | 0% |
| Threonine | 0.049mg | 0.031mg | 0% |
| Isoleucine | 0.041mg | 0.029mg | 0% |
| Leucine | 0.066mg | 0.05mg | 0% |
| Lysine | 0.05mg | 0.066mg | 0% |
| Methionine | 0.016mg | 0.008mg | 0% |
| Phenylalanine | 0.052mg | 0.027mg | 0% |
| Valine | 0.056mg | 0.042mg | 0% |
| Histidine | 0.027mg | 0.019mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet | Equal | |
| Low Carbs diet |
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| Low Glycemic Index diet |
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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
26%
21%
Minerals Daily Need Coverage Score
32%
9%
Comparison summary
Which food is lower in Saturated fat?
Prunes is lower in Saturated fat (difference - 0.004g)
Which food is lower in glycemic index?
Prunes is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Prunes is relatively richer in minerals
Which food is lower in Sugar?
Mango is lower in Sugar (difference - 24.47g)
Which food contains less Sodium?
Mango contains less Sodium (difference - 1mg)
Which food is cheaper?
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.