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Pumpkin vs. Mango — In-Depth Nutrition Comparison

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How are Pumpkin and Mango different?

  • Pumpkin is richer in Vitamin A RAE, Iron, Vitamin B2, and Potassium, while Mango is higher in Vitamin C, and Folate.
  • Pumpkin covers your daily need of Vitamin A RAE 41% more than Mango.
  • Pumpkin contains 5 times more Iron than Mango. Pumpkin contains 0.8mg of Iron, while Mango contains 0.16mg.
  • Pumpkin is lower in Sugar.

Pumpkin, raw and Mangos, raw types were used in this article.

Infographic

Pumpkin vs Mango infographic
Infographic link

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.
:
1
Mango
Contains more Calcium +90.9%
Contains more Iron +400%
Contains more Magnesium +20%
Contains more Phosphorus +214.3%
Contains more Potassium +102.4%
Contains more Zinc +255.6%
Contains more Copper +14.4%
Contains more Manganese +98.4%
Contains more Selenium +100%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Contains more Calcium +90.9%
Contains more Iron +400%
Contains more Magnesium +20%
Contains more Phosphorus +214.3%
Contains more Potassium +102.4%
Contains more Zinc +255.6%
Contains more Copper +14.4%
Contains more Manganese +98.4%
Contains more Selenium +100%
Equal in Sodium - 1

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.
:
5
Mango
Contains more Vitamin A +686.8%
Contains more Vitamin E +17.8%
Contains more Vitamin B1 +78.6%
Contains more Vitamin B2 +189.5%
Contains more Vitamin B5 +51.3%
Contains more Vitamin C +304.4%
Contains more Vitamin B3 +11.5%
Contains more Vitamin B6 +95.1%
Contains more Folate +168.8%
Contains more Vitamin K +281.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
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 A +686.8%
Contains more Vitamin E +17.8%
Contains more Vitamin B1 +78.6%
Contains more Vitamin B2 +189.5%
Contains more Vitamin B5 +51.3%
Contains more Vitamin C +304.4%
Contains more Vitamin B3 +11.5%
Contains more Vitamin B6 +95.1%
Contains more Folate +168.8%
Contains more Vitamin K +281.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Mango
Contains more Protein +22%
Contains more Other +122.2%
Contains more Fats +280%
Contains more Carbs +130.5%
Equal in Water - 83.46
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more Protein +22%
Contains more Other +122.2%
Contains more Fats +280%
Contains more Carbs +130.5%
Equal in Water - 83.46

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Mango
Contains less Saturated Fat -43.5%
Contains more Monounsaturated Fat +976.9%
Contains more Polyunsaturated fat +1320%
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Contains less Saturated Fat -43.5%
Contains more Monounsaturated Fat +976.9%
Contains more Polyunsaturated fat +1320%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin Mango Opinion
Net carbs 6g 13.38g Mango
Protein 1g 0.82g Pumpkin
Fats 0.1g 0.38g Mango
Carbs 6.5g 14.98g Mango
Calories 26kcal 60kcal Mango
Fructose 4.68g Mango
Sugar 2.76g 13.66g Pumpkin
Fiber 0.5g 1.6g Mango
Calcium 21mg 11mg Pumpkin
Iron 0.8mg 0.16mg Pumpkin
Magnesium 12mg 10mg Pumpkin
Phosphorus 44mg 14mg Pumpkin
Potassium 340mg 168mg Pumpkin
Sodium 1mg 1mg
Zinc 0.32mg 0.09mg Pumpkin
Copper 0.127mg 0.111mg Pumpkin
Manganese 0.125mg 0.063mg Pumpkin
Selenium 0.3µg 0.6µg Mango
Vitamin A 8513IU 1082IU Pumpkin
Vitamin A RAE 426µg 54µg Pumpkin
Vitamin E 1.06mg 0.9mg Pumpkin
Vitamin C 9mg 36.4mg Mango
Vitamin B1 0.05mg 0.028mg Pumpkin
Vitamin B2 0.11mg 0.038mg Pumpkin
Vitamin B3 0.6mg 0.669mg Mango
Vitamin B5 0.298mg 0.197mg Pumpkin
Vitamin B6 0.061mg 0.119mg Mango
Folate 16µg 43µg Mango
Vitamin K 1.1µg 4.2µg Mango
Tryptophan 0.012mg 0.013mg Mango
Threonine 0.029mg 0.031mg Mango
Isoleucine 0.031mg 0.029mg Pumpkin
Leucine 0.046mg 0.05mg Mango
Lysine 0.054mg 0.066mg Mango
Methionine 0.011mg 0.008mg Pumpkin
Phenylalanine 0.032mg 0.027mg Pumpkin
Valine 0.035mg 0.042mg Mango
Histidine 0.016mg 0.019mg Mango
Saturated Fat 0.052g 0.092g Pumpkin
Monounsaturated Fat 0.013g 0.14g Mango
Polyunsaturated fat 0.005g 0.071g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Mango
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
55%
Pumpkin
26%
Mango
Minerals Daily Need Coverage Score
16%
Pumpkin
9%
Mango

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 10.9g)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.04g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.1)
Which food is richer in minerals?
Pumpkin
Pumpkin is relatively richer in minerals
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 1)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.