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  6. Spinach raw vs. Mango

Spinach raw vs. Mango — In-Depth Nutrition Comparison

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Summary of differences between Spinach raw and Mango

  • Spinach raw has more Vitamin K, Vitamin A RAE, Folate, Manganese, Iron, Magnesium, Vitamin B2, Potassium, and Calcium, however, Mango is higher in Vitamin C.
  • Spinach raw covers your daily need of Vitamin K 399% more than Mango.
  • Spinach raw has 17 times more Iron than Mango. While Spinach raw has 2.71mg of Iron, Mango has only 0.16mg.

These are the specific foods used in this comparison Spinach, raw and Mangos, raw.

Infographic

Spinach raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Mango
Mango
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
Contains more MagnesiumMagnesium +690%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +232.1%
Contains more IronIron +1593.8%
Contains more CopperCopper +17.1%
Contains more ZincZinc +488.9%
Contains more PhosphorusPhosphorus +250%
Contains more ManganeseManganese +1323.8%
Contains more SeleniumSelenium +66.7%
Contains less SodiumSodium -98.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 94% 563% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Mango
Mango
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 121% 65% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Contains more Vitamin AVitamin A +766.6%
Contains more Vitamin EVitamin E +125.6%
Contains more Vitamin B1Vitamin B1 +178.6%
Contains more Vitamin B2Vitamin B2 +397.4%
Contains more Vitamin B6Vitamin B6 +63.9%
Contains more Vitamin KVitamin K +11397.6%
Contains more FolateFolate +351.2%
Contains more CholineCholine +153.9%
Contains more Vitamin CVitamin C +29.5%
Contains more Vitamin B5Vitamin B5 +203.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.669mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Mango
Mango
1
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more ProteinProtein +248.8%
Contains more OtherOther +377.8%
Contains more CarbsCarbs +312.7%
~equal in Fats ~0.38g
~equal in Water ~83.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated Fat: Sat. Fat 0.063 g
Monounsaturated Fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Mango
Mango
1
30% 46% 23%
Saturated Fat: Sat. Fat 0.092 g
Monounsaturated Fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 g
Contains less Sat. FatSaturated Fat -31.5%
Contains more Poly. FatPolyunsaturated fat +132.4%
Contains more Mono. FatMonounsaturated Fat +1300%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Mango
Mango
3
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 GalactoseGalactose +∞%
Contains more SucroseSucrose +9857.1%
Contains more GlucoseGlucose +1727.3%
Contains more FructoseFructose +3020%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach raw 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 ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spinach raw Mango Opinion
Calories 23kcal 60kcal Mango
Protein 2.86g 0.82g Spinach raw
Fats 0.39g 0.38g Spinach raw
Vitamin C 28.1mg 36.4mg Mango
Net carbs 1.43g 13.38g Mango
Carbs 3.63g 14.98g Mango
Magnesium 79mg 10mg Spinach raw
Calcium 99mg 11mg Spinach raw
Potassium 558mg 168mg Spinach raw
Iron 2.71mg 0.16mg Spinach raw
Sugar 0.42g 13.66g Spinach raw
Fiber 2.2g 1.6g Spinach raw
Copper 0.13mg 0.111mg Spinach raw
Zinc 0.53mg 0.09mg Spinach raw
Phosphorus 49mg 14mg Spinach raw
Sodium 79mg 1mg Mango
Vitamin A 9377IU 1082IU Spinach raw
Vitamin A RAE 469µg 54µg Spinach raw
Vitamin E 2.03mg 0.9mg Spinach raw
Manganese 0.897mg 0.063mg Spinach raw
Selenium 1µg 0.6µg Spinach raw
Vitamin B1 0.078mg 0.028mg Spinach raw
Vitamin B2 0.189mg 0.038mg Spinach raw
Vitamin B3 0.724mg 0.669mg Spinach raw
Vitamin B5 0.065mg 0.197mg Mango
Vitamin B6 0.195mg 0.119mg Spinach raw
Vitamin K 482.9µg 4.2µg Spinach raw
Folate 194µg 43µg Spinach raw
Choline 19.3mg 7.6mg Spinach raw
Saturated Fat 0.063g 0.092g Spinach raw
Monounsaturated Fat 0.01g 0.14g Mango
Polyunsaturated fat 0.165g 0.071g Spinach raw
Tryptophan 0.039mg 0.013mg Spinach raw
Threonine 0.122mg 0.031mg Spinach raw
Isoleucine 0.147mg 0.029mg Spinach raw
Leucine 0.223mg 0.05mg Spinach raw
Lysine 0.174mg 0.066mg Spinach raw
Methionine 0.053mg 0.008mg Spinach raw
Phenylalanine 0.129mg 0.027mg Spinach raw
Valine 0.161mg 0.042mg Spinach raw
Histidine 0.064mg 0.019mg Spinach raw
Fructose 0.15g 4.68g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Mango
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
168%
Spinach raw
25%
Mango
Minerals Daily Need Coverage Score
45%
Spinach raw
9%
Mango

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 13.24g)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 19)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.1)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 78mg)
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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.