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  6. Rutabagas vs. Mango

Rutabagas vs. Mango — In-Depth Nutrition Comparison

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Differences between Rutabagas and Mango

  • Rutabagas have more Phosphorus, and Vitamin B1, while Mango have more Vitamin C, Copper, Vitamin A RAE, and Folate.
  • Mango's daily need coverage for Vitamin C is 13% higher.
  • Mango contains 4 times less Calcium than Rutabagas. Rutabagas contain 43mg of Calcium, while Mango contains 11mg.

The food types used in this comparison are Rutabagas, raw and Mangos, raw.

Infographic

Rutabagas 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.
Rutabagas
Rutabagas
8
:
2
Mango
Mango
Contains more Calcium +290.9%
Contains more Iron +175%
Contains more Magnesium +100%
Contains more Phosphorus +278.6%
Contains more Potassium +81.5%
Contains more Zinc +166.7%
Contains more Manganese +107.9%
Contains more Selenium +16.7%
Contains less Sodium -91.7%
Contains more Copper +246.9%
Rutabagas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 17% 15% 23% 27% 2% 7% 11% 18% 4%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Contains more Calcium +290.9%
Contains more Iron +175%
Contains more Magnesium +100%
Contains more Phosphorus +278.6%
Contains more Potassium +81.5%
Contains more Zinc +166.7%
Contains more Manganese +107.9%
Contains more Selenium +16.7%
Contains less Sodium -91.7%
Contains more Copper +246.9%

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.
Rutabagas
Rutabagas
3
:
7
Mango
Mango
Contains more Vitamin B1 +221.4%
Contains more Vitamin A +54000%
Contains more Vitamin E +200%
Contains more Vitamin C +45.6%
Contains more Vitamin B5 +23.1%
Contains more Vitamin B6 +19%
Contains more Folate +104.8%
Contains more Vitamin K +1300%
Equal in Vitamin B2 - 0.038
Equal in Vitamin B3 - 0.669
Rutabagas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
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 B1 +221.4%
Contains more Vitamin A +54000%
Contains more Vitamin E +200%
Contains more Vitamin C +45.6%
Contains more Vitamin B5 +23.1%
Contains more Vitamin B6 +19%
Contains more Folate +104.8%
Contains more Vitamin K +1300%
Equal in Vitamin B2 - 0.038
Equal in Vitamin B3 - 0.669

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rutabagas
Rutabagas
3
:
2
Mango
Mango
Contains more Protein +31.7%
Contains more Other +97.2%
Contains more Fats +137.5%
Contains more Carbs +73.8%
Equal in Water - 83.46
Rutabagas
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 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 Protein +31.7%
Contains more Other +97.2%
Contains more Fats +137.5%
Contains more Carbs +73.8%
Equal in Water - 83.46

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rutabagas
Rutabagas
2
:
1
Mango
Mango
Contains less Saturated Fat -70.7%
Contains more Polyunsaturated fat +23.9%
Contains more Monounsaturated Fat +460%
Rutabagas
19% 18% 63%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.088 g
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Contains less Saturated Fat -70.7%
Contains more Polyunsaturated fat +23.9%
Contains more Monounsaturated Fat +460%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rutabagas
Rutabagas
3
:
2
Mango
Mango
Contains more Starch +∞%
Contains more Glucose +14.4%
Contains more Maltose +∞%
Contains more Sucrose +1215.1%
Contains more Fructose +190.7%
Rutabagas
8% 11% 47% 33%
Starch: 0.4 g
Sucrose: 0.53 g
Glucose: 2.3 g
Fructose: 1.61 g
Lactose: 0 g
Maltose: 0.02 g
Galactose: 0 g
Mango
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 +14.4%
Contains more Maltose +∞%
Contains more Sucrose +1215.1%
Contains more Fructose +190.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rutabagas Mango Opinion
Net carbs 6.32g 13.38g Mango
Protein 1.08g 0.82g Rutabagas
Fats 0.16g 0.38g Mango
Carbs 8.62g 14.98g Mango
Calories 37kcal 60kcal Mango
Starch 0.4g Rutabagas
Fructose 1.61g 4.68g Mango
Sugar 4.46g 13.66g Rutabagas
Fiber 2.3g 1.6g Rutabagas
Calcium 43mg 11mg Rutabagas
Iron 0.44mg 0.16mg Rutabagas
Magnesium 20mg 10mg Rutabagas
Phosphorus 53mg 14mg Rutabagas
Potassium 305mg 168mg Rutabagas
Sodium 12mg 1mg Mango
Zinc 0.24mg 0.09mg Rutabagas
Copper 0.032mg 0.111mg Mango
Manganese 0.131mg 0.063mg Rutabagas
Selenium 0.7µg 0.6µg Rutabagas
Vitamin A 2IU 1082IU Mango
Vitamin A RAE 0µg 54µg Mango
Vitamin E 0.3mg 0.9mg Mango
Vitamin C 25mg 36.4mg Mango
Vitamin B1 0.09mg 0.028mg Rutabagas
Vitamin B2 0.04mg 0.038mg Rutabagas
Vitamin B3 0.7mg 0.669mg Rutabagas
Vitamin B5 0.16mg 0.197mg Mango
Vitamin B6 0.1mg 0.119mg Mango
Folate 21µg 43µg Mango
Vitamin K 0.3µg 4.2µg Mango
Tryptophan 0.013mg Mango
Threonine 0.031mg Mango
Isoleucine 0.029mg Mango
Leucine 0.05mg Mango
Lysine 0.066mg Mango
Methionine 0.008mg Mango
Phenylalanine 0.027mg Mango
Valine 0.042mg Mango
Histidine 0.019mg Mango
Saturated Fat 0.027g 0.092g Rutabagas
Monounsaturated Fat 0.025g 0.14g Mango
Polyunsaturated fat 0.088g 0.071g Rutabagas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rutabagas 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
15%
Rutabagas
26%
Mango
Minerals Daily Need Coverage Score
13%
Rutabagas
9%
Mango

Comparison summary

Which food is lower in Sugar?
Rutabagas
Rutabagas is lower in Sugar (difference - 9.2g)
Which food is lower in Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 0.065g)
Which food is richer in minerals?
Rutabagas
Rutabagas is relatively richer in minerals
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 21)
Which food is cheaper?
Mango
Mango is cheaper (difference - $2.2)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.