Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Tomato
  5. Compare
  6. Tomato vs. Mango

Tomato vs. Mango — In-Depth Nutrition Comparison

Compare

A recap on differences between Tomato and Mango

  • Mango is higher than Tomato in Vitamin C, Folate, and Copper.
  • Mango covers your daily Vitamin C needs 25% more than Tomato.
  • The amount of Sugar in Tomato is lower.

Food varieties used in this article are Tomatoes, red, ripe, raw, year round average and Mangos, raw.

Infographic

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.
Tomato
Tomato
6
:
4
Mango
Mango
Contains more Iron +68.8%
Contains more Phosphorus +71.4%
Contains more Potassium +41.1%
Contains more Zinc +88.9%
Contains more Manganese +81%
Contains less Sodium -80%
Contains more Copper +88.1%
Contains more Selenium +∞%
Equal in Calcium - 11
Equal in Magnesium - 10
Tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Contains more Iron +68.8%
Contains more Phosphorus +71.4%
Contains more Potassium +41.1%
Contains more Zinc +88.9%
Contains more Manganese +81%
Contains less Sodium -80%
Contains more Copper +88.1%
Contains more Selenium +∞%
Equal in Calcium - 11
Equal in Magnesium - 10

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.
Tomato
Tomato
2
:
8
Mango
Mango
Contains more Vitamin B1 +32.1%
Contains more Vitamin K +88.1%
Contains more Vitamin A +29.9%
Contains more Vitamin E +66.7%
Contains more Vitamin C +165.7%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +12.6%
Contains more Vitamin B5 +121.3%
Contains more Vitamin B6 +48.8%
Contains more Folate +186.7%
Tomato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20%
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 +32.1%
Contains more Vitamin K +88.1%
Contains more Vitamin A +29.9%
Contains more Vitamin E +66.7%
Contains more Vitamin C +165.7%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +12.6%
Contains more Vitamin B5 +121.3%
Contains more Vitamin B6 +48.8%
Contains more Folate +186.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tomato
Tomato
3
:
2
Mango
Mango
Contains more Water +13.3%
Contains more Other +41.7%
Contains more Fats +90%
Contains more Carbs +285.1%
Equal in Protein - 0.82
Tomato
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 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 Water +13.3%
Contains more Other +41.7%
Contains more Fats +90%
Contains more Carbs +285.1%
Equal in Protein - 0.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tomato
Tomato
2
:
1
Mango
Mango
Contains less Saturated Fat -69.6%
Contains more Polyunsaturated fat +16.9%
Contains more Monounsaturated Fat +351.6%
Tomato
20% 22% 58%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.083 g
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Contains less Saturated Fat -69.6%
Contains more Polyunsaturated fat +16.9%
Contains more Monounsaturated Fat +351.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Tomato
Tomato
0
:
3
Mango
Mango
Contains more Sucrose +∞%
Contains more Glucose +60.8%
Contains more Fructose +241.6%
Tomato
48% 52%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.25 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 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 Sucrose +∞%
Contains more Glucose +60.8%
Contains more Fructose +241.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tomato Mango Opinion
Net carbs 2.69g 13.38g Mango
Protein 0.88g 0.82g Tomato
Fats 0.2g 0.38g Mango
Carbs 3.89g 14.98g Mango
Calories 18kcal 60kcal Mango
Fructose 1.37g 4.68g Mango
Sugar 2.63g 13.66g Tomato
Fiber 1.2g 1.6g Mango
Calcium 10mg 11mg Mango
Iron 0.27mg 0.16mg Tomato
Magnesium 11mg 10mg Tomato
Phosphorus 24mg 14mg Tomato
Potassium 237mg 168mg Tomato
Sodium 5mg 1mg Mango
Zinc 0.17mg 0.09mg Tomato
Copper 0.059mg 0.111mg Mango
Manganese 0.114mg 0.063mg Tomato
Selenium 0µg 0.6µg Mango
Vitamin A 833IU 1082IU Mango
Vitamin A RAE 42µg 54µg Mango
Vitamin E 0.54mg 0.9mg Mango
Vitamin C 13.7mg 36.4mg Mango
Vitamin B1 0.037mg 0.028mg Tomato
Vitamin B2 0.019mg 0.038mg Mango
Vitamin B3 0.594mg 0.669mg Mango
Vitamin B5 0.089mg 0.197mg Mango
Vitamin B6 0.08mg 0.119mg Mango
Folate 15µg 43µg Mango
Vitamin K 7.9µg 4.2µg Tomato
Tryptophan 0.006mg 0.013mg Mango
Threonine 0.027mg 0.031mg Mango
Isoleucine 0.018mg 0.029mg Mango
Leucine 0.025mg 0.05mg Mango
Lysine 0.027mg 0.066mg Mango
Methionine 0.006mg 0.008mg Mango
Phenylalanine 0.027mg 0.027mg
Valine 0.018mg 0.042mg Mango
Histidine 0.014mg 0.019mg Mango
Saturated Fat 0.028g 0.092g Tomato
Monounsaturated Fat 0.031g 0.14g Mango
Polyunsaturated fat 0.083g 0.071g Tomato

Which food is preferable for your diet?

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

People also compare

Tomato
Tomato vs Onion
Onion
Tomato
Tomato vs Garlic
Garlic
Tomato
Tomato vs Cucumber
Cucumber
Mango
Mango vs Pineapple
Pineapple
Mango
Mango vs Avocado
Avocado
Mango
Mango vs Banana
Banana

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
16%
Tomato
26%
Mango
Minerals Daily Need Coverage Score
9%
Tomato
9%
Mango

Comparison summary

Which food is lower in Sugar?
Tomato
Tomato is lower in Sugar (difference - 11.03g)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.064g)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Tomato
Tomato is relatively richer in minerals
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 4mg)
Which food is cheaper?
Mango
Mango is cheaper (difference - $0.1)
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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.