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Sugar vs. Mango — In-Depth Nutrition Comparison

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Differences between Sugar and Mango

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

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

Infographic

Sugar 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.
Sugar
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.18% 1.9% 2.3% 0.27% 0% 0.13% 0.52% 3.3%
Mango
8
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 +∞%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +8300%
Contains more IronIron +220%
Contains more CopperCopper +1485.7%
Contains more ZincZinc +800%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +1475%
~equal in Sodium ~1mg
~equal in Selenium ~0.6µg

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.
Sugar
0
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 0% 0% 0% 0% 0% 4.4% 0% 0% 0% 0% 0% 0% 0%
Mango
11
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sugar
1
100%
Protein: 0 g
Fats: 0 g
Carbs: 99.98 g
Water: 0.02 g
Other: 0 g
Mango
4
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more CarbsCarbs +567.4%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more WaterWater +417200%
Contains more OtherOther +∞%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Sugar
1
100%
Starch: 0 g
Sucrose: 99.8 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Mango
2
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 SucroseSucrose +1331.9%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sugar Mango Opinion
Calories 387kcal 60kcal Sugar
Protein 0g 0.82g Mango
Fats 0g 0.38g Mango
Vitamin C 0mg 36.4mg Mango
Net carbs 99.98g 13.38g Sugar
Carbs 99.98g 14.98g Sugar
Magnesium 0mg 10mg Mango
Calcium 1mg 11mg Mango
Potassium 2mg 168mg Mango
Iron 0.05mg 0.16mg Mango
Sugar 99.8g 13.66g Mango
Fiber 0g 1.6g Mango
Copper 0.007mg 0.111mg Mango
Zinc 0.01mg 0.09mg Mango
Phosphorus 0mg 14mg Mango
Sodium 1mg 1mg
Vitamin A 0IU 1082IU Mango
Vitamin A 0µg 54µg Mango
Vitamin E 0mg 0.9mg Mango
Manganese 0.004mg 0.063mg Mango
Selenium 0.6µg 0.6µg
Vitamin B1 0mg 0.028mg Mango
Vitamin B2 0.019mg 0.038mg Mango
Vitamin B3 0mg 0.669mg Mango
Vitamin B5 0mg 0.197mg Mango
Vitamin B6 0mg 0.119mg Mango
Vitamin K 0µg 4.2µg Mango
Folate 0µg 43µg Mango
Choline 0mg 7.6mg Mango
Saturated Fat 0g 0.092g Sugar
Monounsaturated Fat 0g 0.14g Mango
Polyunsaturated fat 0g 0.071g 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
Fructose 0g 4.68g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sugar Mango
Low Calories diet ok
Low Fats diet ok
Low Carbs 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%
Sugar
25%
Mango
Minerals Daily Need Coverage Score
1%
Sugar
9%
Mango

Comparison summary

Which food is lower in Saturated Fat?
Sugar
Sugar is lower in Saturated Fat (difference - 0.092g)
Which food is cheaper?
Sugar
Sugar is cheaper (difference - $0.2)
Which food is lower in Sugar?
Mango
Mango is lower in Sugar (difference - 86.14g)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 14)
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 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. Sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169655/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.