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Raisin vs. Mango — In-Depth Nutrition Comparison

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The main differences between Raisin and Mango

  • Raisin is richer in Copper, Iron, Potassium, Phosphorus, Manganese, Fiber, Vitamin B2, and Vitamin B1, yet Mango is richer in Vitamin C, and Folate.
  • Daily need coverage for Vitamin C from Mango is 38% higher.
  • Raisin contains 12 times more Iron than Mango. Raisin contains 1.88mg of Iron, while Mango contains 0.16mg.

Food types used in this article are Raisins, seedless and Mangos, raw.

Infographic

Raisin 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.
Raisin
8
:
1
Mango
Contains more Calcium +354.5%
Contains more Iron +1075%
Contains more Magnesium +220%
Contains more Phosphorus +621.4%
Contains more Potassium +345.8%
Contains more Zinc +144.4%
Contains more Copper +186.5%
Contains more Manganese +374.6%
Contains less Sodium -90.9%
Equal in Selenium - 0.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 71% 23% 44% 67% 2% 6% 106% 39% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Contains more Calcium +354.5%
Contains more Iron +1075%
Contains more Magnesium +220%
Contains more Phosphorus +621.4%
Contains more Potassium +345.8%
Contains more Zinc +144.4%
Contains more Copper +186.5%
Contains more Manganese +374.6%
Contains less Sodium -90.9%
Equal in Selenium - 0.6

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.
Raisin
5
:
6
Mango
Contains more Vitamin B1 +278.6%
Contains more Vitamin B2 +228.9%
Contains more Vitamin B3 +14.5%
Contains more Vitamin B6 +46.2%
Contains more Choline +46.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +650%
Contains more Vitamin C +1482.6%
Contains more Vitamin B5 +107.4%
Contains more Folate +760%
Contains more Vitamin K +20%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 7% 9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 5% 11%
Contains more Vitamin B1 +278.6%
Contains more Vitamin B2 +228.9%
Contains more Vitamin B3 +14.5%
Contains more Vitamin B6 +46.2%
Contains more Choline +46.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +650%
Contains more Vitamin C +1482.6%
Contains more Vitamin B5 +107.4%
Contains more Folate +760%
Contains more Vitamin K +20%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
4
:
1
Mango
Contains more Protein +274.4%
Contains more Fats +21.1%
Contains more Carbs +428.6%
Contains more Other +416.7%
Contains more Water +440.9%
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 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 +274.4%
Contains more Fats +21.1%
Contains more Carbs +428.6%
Contains more Other +416.7%
Contains more Water +440.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
1
:
2
Mango
Contains less Saturated Fat -37%
Contains more Monounsaturated Fat +174.5%
Contains more Polyunsaturated fat +91.9%
40% 35% 25%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.037 g
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Contains less Saturated Fat -37%
Contains more Monounsaturated Fat +174.5%
Contains more Polyunsaturated fat +91.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Raisin
3
:
1
Mango
Contains more Starch +∞%
Contains more Glucose +1280.6%
Contains more Fructose +534.2%
Contains more Sucrose +1448.9%
4% 46% 49%
Starch: 2.7 g
Sucrose: 0.45 g
Glucose: 27.75 g
Fructose: 29.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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 Starch +∞%
Contains more Glucose +1280.6%
Contains more Fructose +534.2%
Contains more Sucrose +1448.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raisin Mango Opinion
Net carbs 75.48g 13.38g Raisin
Protein 3.07g 0.82g Raisin
Fats 0.46g 0.38g Raisin
Carbs 79.18g 14.98g Raisin
Calories 299kcal 60kcal Raisin
Starch 2.7g Raisin
Fructose 29.68g 4.68g Raisin
Sugar 59.19g 13.66g Mango
Fiber 3.7g 1.6g Raisin
Calcium 50mg 11mg Raisin
Iron 1.88mg 0.16mg Raisin
Magnesium 32mg 10mg Raisin
Phosphorus 101mg 14mg Raisin
Potassium 749mg 168mg Raisin
Sodium 11mg 1mg Mango
Zinc 0.22mg 0.09mg Raisin
Copper 0.318mg 0.111mg Raisin
Manganese 0.299mg 0.063mg Raisin
Selenium 0.6µg 0.6µg
Vitamin A 0IU 1082IU Mango
Vitamin A RAE 0µg 54µg Mango
Vitamin E 0.12mg 0.9mg Mango
Vitamin C 2.3mg 36.4mg Mango
Vitamin B1 0.106mg 0.028mg Raisin
Vitamin B2 0.125mg 0.038mg Raisin
Vitamin B3 0.766mg 0.669mg Raisin
Vitamin B5 0.095mg 0.197mg Mango
Vitamin B6 0.174mg 0.119mg Raisin
Folate 5µg 43µg Mango
Choline 11.1mg 7.6mg Raisin
Vitamin K 3.5µg 4.2µg Mango
Tryptophan 0.05mg 0.013mg Raisin
Threonine 0.077mg 0.031mg Raisin
Isoleucine 0.057mg 0.029mg Raisin
Leucine 0.096mg 0.05mg Raisin
Lysine 0.084mg 0.066mg Raisin
Methionine 0.021mg 0.008mg Raisin
Phenylalanine 0.065mg 0.027mg Raisin
Valine 0.083mg 0.042mg Raisin
Histidine 0.072mg 0.019mg Raisin
Saturated Fat 0.058g 0.092g Raisin
Monounsaturated Fat 0.051g 0.14g Mango
Polyunsaturated fat 0.037g 0.071g Mango
Omega-6 - Gamma-linoleic acid 0.001g Raisin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin Mango
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
11%
Raisin
25%
Mango
Minerals Daily Need Coverage Score
37%
Raisin
9%
Mango

Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is lower in Saturated Fat?
Raisin
Raisin is lower in Saturated Fat (difference - 0.034g)
Which food is lower in Sugar?
Mango
Mango is lower in Sugar (difference - 45.53g)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 13)
Which food is cheaper?
Mango
Mango is cheaper (difference - $0.7)
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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.