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  6. Rum vs. Mango

Rum vs. Mango — In-Depth Nutrition Comparison

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What are the main differences between Rum and Mango?

  • Rum has less Vitamin C, Folate, Vitamin B6, Copper, Fiber, Vitamin E , and Vitamin A RAE than Mango.
  • Mango's daily need coverage for Vitamin C is 40% higher.

We used Alcoholic beverage, distilled, rum, 80 proof and Mangos, raw types in this comparison.

Infographic

Rum 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.
Rum
Rum
0
:
9
Mango
Mango
Contains more Calcium +∞%
Contains more Iron +33.3%
Contains more Magnesium +∞%
Contains more Phosphorus +180%
Contains more Potassium +8300%
Contains more Zinc +28.6%
Contains more Copper +122%
Contains more Manganese +250%
Contains more Selenium +∞%
Equal in Sodium - 1
Rum
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 5% 0% 3% 1% 1% 2% 17% 3% 0%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Contains more Calcium +∞%
Contains more Iron +33.3%
Contains more Magnesium +∞%
Contains more Phosphorus +180%
Contains more Potassium +8300%
Contains more Zinc +28.6%
Contains more Copper +122%
Contains more Manganese +250%
Contains more Selenium +∞%
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.
Rum
Rum
0
:
10
Mango
Mango
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +250%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Rum
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 2% 0% 0% 0% 0% 0% 0% 0%
Mango
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 +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +250%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rum
Rum
1
:
4
Mango
Mango
Contains more Other +9177.8%
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Carbs +∞%
Contains more Water +25.3%
Rum
67% 33%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 66.6 g
Other: 33.4 g
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more Other +9177.8%
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Carbs +∞%
Contains more Water +25.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rum Mango Opinion
Net carbs 0g 13.38g Mango
Protein 0g 0.82g Mango
Fats 0g 0.38g Mango
Carbs 0g 14.98g Mango
Calories 231kcal 60kcal Rum
Fructose 4.68g Mango
Sugar 0g 13.66g Rum
Fiber 0g 1.6g Mango
Calcium 0mg 11mg Mango
Iron 0.12mg 0.16mg Mango
Magnesium 0mg 10mg Mango
Phosphorus 5mg 14mg Mango
Potassium 2mg 168mg Mango
Sodium 1mg 1mg
Zinc 0.07mg 0.09mg Mango
Copper 0.05mg 0.111mg Mango
Manganese 0.018mg 0.063mg Mango
Selenium 0µg 0.6µg Mango
Vitamin A 0IU 1082IU Mango
Vitamin A RAE 0µg 54µg Mango
Vitamin E 0mg 0.9mg Mango
Vitamin C 0mg 36.4mg Mango
Vitamin B1 0.008mg 0.028mg Mango
Vitamin B2 0mg 0.038mg Mango
Vitamin B3 0mg 0.669mg Mango
Vitamin B5 0mg 0.197mg Mango
Vitamin B6 0mg 0.119mg Mango
Folate 0µg 43µg Mango
Vitamin K 0µg 4.2µg Mango
Tryptophan 0mg 0.013mg Mango
Threonine 0mg 0.031mg Mango
Isoleucine 0mg 0.029mg Mango
Leucine 0mg 0.05mg Mango
Lysine 0mg 0.066mg Mango
Methionine 0mg 0.008mg Mango
Phenylalanine 0mg 0.027mg Mango
Valine 0mg 0.042mg Mango
Histidine 0mg 0.019mg Mango
Saturated Fat 0g 0.092g Rum
Monounsaturated Fat 0g 0.14g Mango
Polyunsaturated fat 0g 0.071g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rum 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
0%
Rum
26%
Mango
Minerals Daily Need Coverage Score
3%
Rum
9%
Mango

Comparison summary

Which food is lower in Sugar?
Rum
Rum is lower in Sugar (difference - 13.66g)
Which food is lower in Saturated Fat?
Rum
Rum is lower in Saturated Fat (difference - 0.092g)
Which food is lower in glycemic index?
Rum
Rum is lower in glycemic index (difference - 51)
Which food is cheaper?
Rum
Rum is cheaper (difference - $0.3)
Which food is richer in minerals?
Mango
Mango is relatively richer in minerals
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
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)

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. Rum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174817/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.