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  6. Sweet potato vs. Mango

Sweet potato vs. Mango — In-Depth Nutrition Comparison

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Summary of differences between sweet potato and mango

  • Sweet potato has more vitamin A, vitamin B5, manganese, vitamin B6, iron, and fiber; however, mango is higher in vitamin C and folate.
  • Sweet potato covers your daily need for vitamin A, 262% more than mango.
  • Sweet potato has 4 times more manganese than mango. While sweet potato has 0.258mg of manganese, mango has only 0.063mg.
  • The glycemic index of sweet potato is higher.

These are the specific foods used in this comparison Sweet potato, raw, unprepared and Mangos, raw.

Infographic

Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
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 +150%
Contains more CalciumCalcium +172.7%
Contains more PotassiumPotassium +100.6%
Contains more IronIron +281.3%
Contains more CopperCopper +36%
Contains more ZincZinc +233.3%
Contains more PhosphorusPhosphorus +235.7%
Contains more ManganeseManganese +309.5%
Contains less SodiumSodium -98.2%
~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.
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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Mango
Mango
5
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 AVitamin A +1213%
Contains more Vitamin B1Vitamin B1 +178.6%
Contains more Vitamin B2Vitamin B2 +60.5%
Contains more Vitamin B5Vitamin B5 +306.1%
Contains more Vitamin B6Vitamin B6 +75.6%
Contains more CholineCholine +61.8%
Contains more Vitamin CVitamin C +1416.7%
Contains more Vitamin EVitamin E +246.2%
Contains more Vitamin B3Vitamin B3 +20.1%
Contains more Vitamin KVitamin K +133.3%
Contains more FolateFolate +290.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Mango DV% diff.
Vitamin A 709µg 54µg 73%
Vitamin C 2.4mg 36.4mg 38%
Vitamin B5 0.8mg 0.197mg 12%
Folate 11µg 43µg 8%
Manganese 0.258mg 0.063mg 8%
Vitamin B6 0.209mg 0.119mg 7%
Iron 0.61mg 0.16mg 6%
Fiber 3g 1.6g 6%
Fructose 0.7g 4.68g 5%
Starch 12.65g 5%
Potassium 337mg 168mg 5%
Phosphorus 47mg 14mg 5%
Vitamin E 0.26mg 0.9mg 4%
Vitamin B1 0.078mg 0.028mg 4%
Copper 0.151mg 0.111mg 4%
Magnesium 25mg 10mg 4%
Zinc 0.3mg 0.09mg 2%
Carbs 20.12g 14.98g 2%
Sodium 55mg 1mg 2%
Calcium 30mg 11mg 2%
Protein 1.57g 0.82g 2%
Vitamin B2 0.061mg 0.038mg 2%
Vitamin K 1.8µg 4.2µg 2%
Fats 0.05g 0.38g 1%
Choline 12.3mg 7.6mg 1%
Calories 86kcal 60kcal 1%
Vitamin B3 0.557mg 0.669mg 1%
Net carbs 17.12g 13.38g N/A
Sugar 4.18g 13.66g N/A
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.018g 0.092g 0%
Monounsaturated fat 0.001g 0.14g 0%
Polyunsaturated fat 0.014g 0.071g 0%
Tryptophan 0.031mg 0.013mg 0%
Threonine 0.083mg 0.031mg 0%
Isoleucine 0.055mg 0.029mg 0%
Leucine 0.092mg 0.05mg 0%
Lysine 0.066mg 0.066mg 0%
Methionine 0.029mg 0.008mg 0%
Phenylalanine 0.089mg 0.027mg 0%
Valine 0.086mg 0.042mg 0%
Histidine 0.031mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Mango
Mango
2
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 +91.5%
Contains more CarbsCarbs +34.3%
Contains more OtherOther +172.2%
Contains more FatsFats +660%
~equal in Water ~83.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Mango
Mango
2
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 -80.4%
Contains more Mono. FatMonounsaturated fat +13900%
Contains more Poly. FatPolyunsaturated fat +407.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 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 StarchStarch +∞%
Contains more SucroseSucrose +176.6%
Contains more GlucoseGlucose +109.4%
Contains more FructoseFructose +568.6%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.