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Sun-dried tomato vs. Mango — In-Depth Nutrition Comparison

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Important differences between sun-dried tomato and mango

  • Mango has less vitamin C, potassium, copper, iron, vitamin B2, vitamin B3, phosphorus, manganese, magnesium, and fiber.
  • Sun-dried tomato's daily need coverage for vitamin C is 73% more.
  • Sun-dried tomato has 17 times more iron than mango. Sun-dried tomato has 2.68mg of iron, while mango has 0.16mg.
  • Mango has a higher glycemic index than sun-dried tomato.

The food varieties used in the comparison are Tomatoes, sun-dried, packed in oil, drained and Mangos, raw.

Infographic

Sun-dried tomato 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 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
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 +710%
Contains more CalciumCalcium +327.3%
Contains more PotassiumPotassium +831.5%
Contains more IronIron +1575%
Contains more CopperCopper +326.1%
Contains more ZincZinc +766.7%
Contains more PhosphorusPhosphorus +892.9%
Contains more ManganeseManganese +639.7%
Contains more SeleniumSelenium +400%
Contains less SodiumSodium -99.6%

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 339% 21% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
Mango
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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% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Contains more Vitamin CVitamin C +179.7%
Contains more Vitamin AVitamin A +18.5%
Contains more Vitamin B1Vitamin B1 +589.3%
Contains more Vitamin B2Vitamin B2 +907.9%
Contains more Vitamin B3Vitamin B3 +442.6%
Contains more Vitamin B5Vitamin B5 +143.1%
Contains more Vitamin B6Vitamin B6 +168.1%
Contains more FolateFolate +87%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
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 +517.1%
Contains more FatsFats +3605.3%
Contains more CarbsCarbs +55.7%
Contains more OtherOther +927.8%
Contains more WaterWater +55%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 69% 16%
Saturated fat: Sat. Fat 1.893 g
Monounsaturated fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
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 more Mono. FatMonounsaturated fat +6087.9%
Contains more Poly. FatPolyunsaturated fat +2801.4%
Contains less Sat. FatSaturated fat -95.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Mango DV% diff.
Vitamin C 101.8mg 36.4mg 73%
Potassium 1565mg 168mg 41%
Copper 0.473mg 0.111mg 40%
Iron 2.68mg 0.16mg 32%
Vitamin B2 0.383mg 0.038mg 27%
Fats 14.08g 0.38g 21%
Monounsaturated fat 8.663g 0.14g 21%
Vitamin B3 3.63mg 0.669mg 19%
Phosphorus 139mg 14mg 18%
Manganese 0.466mg 0.063mg 18%
Magnesium 81mg 10mg 17%
Fiber 5.8g 1.6g 17%
Vitamin B6 0.319mg 0.119mg 15%
Vitamin B1 0.193mg 0.028mg 14%
Polyunsaturated fat 2.06g 0.071g 13%
Sodium 266mg 1mg 12%
Saturated fat 1.893g 0.092g 8%
Protein 5.06g 0.82g 8%
Calories 213kcal 60kcal 8%
Fructose 4.68g 6%
Vitamin E 0.9mg 6%
Zinc 0.78mg 0.09mg 6%
Vitamin B5 0.479mg 0.197mg 6%
Folate 23µg 43µg 5%
Calcium 47mg 11mg 4%
Selenium 3µg 0.6µg 4%
Vitamin K 4.2µg 4%
Carbs 23.33g 14.98g 3%
Choline 7.6mg 1%
Vitamin A 64µg 54µg 1%
Net carbs 17.53g 13.38g N/A
Sugar 13.66g N/A
Tryptophan 0.037mg 0.013mg 0%
Threonine 0.128mg 0.031mg 0%
Isoleucine 0.121mg 0.029mg 0%
Leucine 0.185mg 0.05mg 0%
Lysine 0.186mg 0.066mg 0%
Methionine 0.044mg 0.008mg 0%
Phenylalanine 0.131mg 0.027mg 0%
Valine 0.13mg 0.042mg 0%
Histidine 0.077mg 0.019mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sun-dried tomato 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
53%
Sun-dried tomato
21%
Mango
Minerals Daily Need Coverage Score
66%
Sun-dried tomato
9%
Mango

Comparison summary

Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 13.66g)
Which food is lower in glycemic index?
Sun-dried tomato
Sun-dried tomato is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Sun-dried tomato
Sun-dried tomato is relatively richer in minerals
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 265mg)
Which food is lower in Saturated fat?
Mango
Mango is lower in Saturated fat (difference - 1.801g)
Which food is cheaper?
Mango
Mango is cheaper (difference - $2.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.