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Prune vs Mango - In-Depth Nutrition Comparison

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What are the differences between Prune and Mango?

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

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

Infographic

Prune 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Prune
7
:
1
Mango
Contains more Calcium +290.9%
Contains more Iron +481.3%
Contains more Magnesium +310%
Contains more Phosphorus +392.9%
Contains more Potassium +335.7%
Contains more Zinc +388.9%
Contains more Copper +153.2%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 35% 30% 30% 65% 1% 12% 94%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
Contains more Calcium +290.9%
Contains more Iron +481.3%
Contains more Magnesium +310%
Contains more Phosphorus +392.9%
Contains more Potassium +335.7%
Contains more Zinc +388.9%
Contains more Copper +153.2%
Contains less Sodium -50%

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
Prune
6
:
4
Mango
Contains more Vitamin B1 +82.1%
Contains more Vitamin B2 +389.5%
Contains more Vitamin B3 +181.3%
Contains more Vitamin B5 +114.2%
Contains more Vitamin B6 +72.3%
Contains more Vitamin K +1316.7%
Contains more Vitamin A +38.5%
Contains more Vitamin E +109.3%
Contains more Vitamin C +5966.7%
Contains more Folate +975%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
Contains more Vitamin B1 +82.1%
Contains more Vitamin B2 +389.5%
Contains more Vitamin B3 +181.3%
Contains more Vitamin B5 +114.2%
Contains more Vitamin B6 +72.3%
Contains more Vitamin K +1316.7%
Contains more Vitamin A +38.5%
Contains more Vitamin E +109.3%
Contains more Vitamin C +5966.7%
Contains more Folate +975%

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.
Prune 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 Prune Mango Opinion
Net carbs 56.78g 13.38g Prune
Protein 2.18g 0.82g Prune
Fats 0.38g 0.38g
Carbs 63.88g 14.98g Prune
Calories 240kcal 60kcal Prune
Starch 5.11g g Prune
Fructose 12.45g 4.68g Prune
Sugar 38.13g 13.66g Mango
Fiber 7.1g 1.6g Prune
Calcium 43mg 11mg Prune
Iron 0.93mg 0.16mg Prune
Magnesium 41mg 10mg Prune
Phosphorus 69mg 14mg Prune
Potassium 732mg 168mg Prune
Sodium 2mg 1mg Mango
Zinc 0.44mg 0.09mg Prune
Copper 0.281mg 0.111mg Prune
Vitamin A 781IU 1082IU Mango
Vitamin E 0.43mg 0.9mg Mango
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 36.4mg Mango
Vitamin B1 0.051mg 0.028mg Prune
Vitamin B2 0.186mg 0.038mg Prune
Vitamin B3 1.882mg 0.669mg Prune
Vitamin B5 0.422mg 0.197mg Prune
Vitamin B6 0.205mg 0.119mg Prune
Folate 4µg 43µg Mango
Vitamin B12 0µg 0µg
Vitamin K 59.5µg 4.2µg Prune
Tryptophan 0.025mg 0.013mg Prune
Threonine 0.049mg 0.031mg Prune
Isoleucine 0.041mg 0.029mg Prune
Leucine 0.066mg 0.05mg Prune
Lysine 0.05mg 0.066mg Mango
Methionine 0.016mg 0.008mg Prune
Phenylalanine 0.052mg 0.027mg Prune
Valine 0.056mg 0.042mg Prune
Histidine 0.027mg 0.019mg Prune
Cholesterol 0mg 0mg
Trans Fat g 0g Prune
Saturated Fat 0.088g 0.092g Prune
Monounsaturated Fat 0.053g 0.14g Mango
Polyunsaturated fat 0.062g 0.071g Mango

Which food is preferable for your diet?

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

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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
31
Prune
26
Mango
Mineral Summary Score
35
Prune
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
13%
Prune
5%
Mango
Carbohydrates
64%
Prune
15%
Mango
Fats
2%
Prune
2%
Mango

Comparison summary

Which food is lower in Saturated Fat?
Prune
Prune is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Prune
Prune 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

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. Prune - 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.