Raisin vs. Mango — In-Depth Nutrition Comparison
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The main differences between raisins and mango
- Raisins are richer in copper, iron, potassium, phosphorus, manganese, fiber, and vitamin B2, yet mango is richer in vitamin C, vitamin A, 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
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 | +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
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 | +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 CholineCholine | +46.1% |
| 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% |
| Folate | 5µg | 43µg | 10% |
| Manganese | 0.299mg | 0.063mg | 10% |
| Fiber | 3.7g | 1.6g | 8% |
| Vitamin B2 | 0.125mg | 0.038mg | 7% |
| Vitamin B1 | 0.106mg | 0.028mg | 7% |
| Vitamin A | 0µg | 54µg | 6% |
| Vitamin E | 0.12mg | 0.9mg | 5% |
| Protein | 3.07g | 0.82g | 5% |
| Magnesium | 32mg | 10mg | 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 K | 3.5µg | 4.2µg | 1% |
| Choline | 11.1mg | 7.6mg | 1% |
| Vitamin B3 | 0.766mg | 0.669mg | 1% |
| 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-linoleic 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 OtherOther | +416.7% |
| 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
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~equal in
Galactose
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