Raisin vs. Mango — In-Depth Nutrition Comparison
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The main differences between raisins and mango
- Raisins are richer in copper, iron, carbs, potassium, phosphorus, manganese, fiber, and vitamin B2, yet mango is richer in vitamin C and folate.
- Daily need coverage for vitamin C for mango is 38% higher.
- Raisins contain 12 times more iron than mango. Raisins contain 1.88mg of iron, while mango contains 0.16mg.
- Mango has a lower glycemic index than raisins.
Food types used in this article are Raisins, seedless and Mangos, raw.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +220% |
| Contains more CalciumCalcium | +354.5% |
| Contains more PotassiumPotassium | +345.8% |
| Contains more IronIron | +1075% |
| Contains more CopperCopper | +186.5% |
| Contains more ZincZinc | +144.4% |
| Contains more PhosphorusPhosphorus | +621.4% |
| Contains more ManganeseManganese | +374.6% |
| Contains less SodiumSodium | -90.9% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin B1Vitamin B1 | +278.6% |
| Contains more Vitamin B2Vitamin B2 | +228.9% |
| Contains more Vitamin B3Vitamin B3 | +14.5% |
| Contains more Vitamin B6Vitamin B6 | +46.2% |
| Contains more Vitamin CVitamin C | +1482.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +650% |
| Contains more Vitamin B5Vitamin B5 | +107.4% |
| Contains more Vitamin KVitamin K | +20% |
| Contains more FolateFolate | +760% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 2.3mg | 36.4mg | 38% |
| Fructose | 29.68g | 4.68g | 31% |
| Copper | 0.318mg | 0.111mg | 23% |
| Iron | 1.88mg | 0.16mg | 22% |
| Carbs | 79.18g | 14.98g | 21% |
| Potassium | 749mg | 168mg | 17% |
| Calories | 299kcal | 60kcal | 12% |
| Phosphorus | 101mg | 14mg | 12% |
| Manganese | 0.299mg | 0.063mg | 10% |
| Folate | 5µg | 43µg | 10% |
| Fiber | 3.7g | 1.6g | 8% |
| Vitamin B1 | 0.106mg | 0.028mg | 7% |
| Vitamin B2 | 0.125mg | 0.038mg | 7% |
| Vitamin A | 0µg | 54µg | 6% |
| Protein | 3.07g | 0.82g | 5% |
| Magnesium | 32mg | 10mg | 5% |
| Vitamin E | 0.12mg | 0.9mg | 5% |
| Calcium | 50mg | 11mg | 4% |
| Vitamin B6 | 0.174mg | 0.119mg | 4% |
| Vitamin B5 | 0.095mg | 0.197mg | 2% |
| Zinc | 0.22mg | 0.09mg | 1% |
| Starch | 2.7g | 1% | |
| Vitamin B3 | 0.766mg | 0.669mg | 1% |
| Vitamin K | 3.5µg | 4.2µg | 1% |
| Choline | 11.1mg | 7.6mg | 1% |
| Protein per 100 calories | 1g | 1.4g | N/A |
| Calories per 10 g protein | 974kcal | 732kcal | N/A |
| Weight per 100 calories | 33g | 167g | N/A |
| Fats | 0.46g | 0.38g | 0% |
| Net carbs | 75.48g | 13.38g | N/A |
| Sugar | 59.19g | 13.66g | N/A |
| Sodium | 11mg | 1mg | 0% |
| Selenium | 0.6µg | 0.6µg | 0% |
| Saturated fat | 0.058g | 0.092g | 0% |
| Monounsaturated fat | 0.051g | 0.14g | 0% |
| Polyunsaturated fat | 0.037g | 0.071g | 0% |
| Tryptophan | 0.05mg | 0.013mg | 0% |
| Threonine | 0.077mg | 0.031mg | 0% |
| Isoleucine | 0.057mg | 0.029mg | 0% |
| Leucine | 0.096mg | 0.05mg | 0% |
| Lysine | 0.084mg | 0.066mg | 0% |
| Methionine | 0.021mg | 0.008mg | 0% |
| Phenylalanine | 0.065mg | 0.027mg | 0% |
| Valine | 0.083mg | 0.042mg | 0% |
| Histidine | 0.072mg | 0.019mg | 0% |
| Omega-6 (Gamma-linolenic acid) | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +274.4% |
| Contains more FatsFats | +21.1% |
| Contains more CarbsCarbs | +428.6% |
| Contains more WaterWater | +440.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -37% |
| Contains more Mono. FatMonounsaturated fat | +174.5% |
| Contains more Poly. FatPolyunsaturated fat | +91.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +1280.6% |
| Contains more FructoseFructose | +534.2% |
| Contains more SucroseSucrose | +1448.9% |
~equal in
Lactose
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~equal in
Maltose
~0g
~equal in
Galactose
~0g
