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  6. Vegetable vs. Mango

Vegetable vs. Mango — In-Depth Nutrition Comparison

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Significant differences between Vegetable and Mango

  • Vegetable has more Vitamin A RAE, Vitamin K, Manganese, Fiber, Iron, Vitamin B2, and Phosphorus, however, Mango is richer in Vitamin C, and Folate.
  • Mango covers your daily Vitamin C needs 37% more than Vegetable.
  • Mango has 6 times less Manganese than Vegetable. Vegetable has 0.379mg of Manganese, while Mango has 0.063mg.

Specific food types used in this comparison are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Mangos, raw.

Infographic

Vegetable 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.
Vegetable
Vegetable
7
:
3
Mango
Mango
Contains more Calcium +127.3%
Contains more Iron +412.5%
Contains more Magnesium +120%
Contains more Phosphorus +264.3%
Contains more Zinc +444.4%
Contains more Manganese +501.6%
Contains less Sodium -97.1%
Contains more Copper +33.7%
Contains more Selenium +100%
Equal in Potassium - 168
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Contains more Calcium +127.3%
Contains more Iron +412.5%
Contains more Magnesium +120%
Contains more Phosphorus +264.3%
Contains more Zinc +444.4%
Contains more Manganese +501.6%
Contains less Sodium -97.1%
Contains more Copper +33.7%
Contains more Selenium +100%
Equal in Potassium - 168

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.
Vegetable
Vegetable
5
:
5
Mango
Mango
Contains more Vitamin A +295.3%
Contains more Vitamin B1 +153.6%
Contains more Vitamin B2 +215.8%
Contains more Vitamin B3 +27.2%
Contains more Vitamin K +459.5%
Contains more Vitamin E +136.8%
Contains more Vitamin C +1037.5%
Contains more Vitamin B5 +30.5%
Contains more Vitamin B6 +60.8%
Contains more Folate +126.3%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
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 A +295.3%
Contains more Vitamin B1 +153.6%
Contains more Vitamin B2 +215.8%
Contains more Vitamin B3 +27.2%
Contains more Vitamin K +459.5%
Contains more Vitamin E +136.8%
Contains more Vitamin C +1037.5%
Contains more Vitamin B5 +30.5%
Contains more Vitamin B6 +60.8%
Contains more Folate +126.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vegetable
Vegetable
2
:
3
Mango
Mango
Contains more Protein +248.8%
Contains more Other +86.1%
Contains more Fats +153.3%
Contains more Carbs +14.4%
Equal in Water - 83.46
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 Protein +248.8%
Contains more Other +86.1%
Contains more Fats +153.3%
Contains more Carbs +14.4%
Equal in Water - 83.46

Fat Type Comparison

Fat type breakdown side-by-side comparison
Vegetable
Vegetable
2
:
1
Mango
Mango
Contains less Saturated Fat -66.3%
Contains more Monounsaturated Fat +1300%
Equal in Polyunsaturated fat - 0.071
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Contains less Saturated Fat -66.3%
Contains more Monounsaturated Fat +1300%
Equal in Polyunsaturated fat - 0.071

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Vegetable Mango Opinion
Net carbs 8.69g 13.38g Mango
Protein 2.86g 0.82g Vegetable
Fats 0.15g 0.38g Mango
Carbs 13.09g 14.98g Mango
Calories 65kcal 60kcal Vegetable
Fructose 4.68g Mango
Sugar 3.12g 13.66g Vegetable
Fiber 4.4g 1.6g Vegetable
Calcium 25mg 11mg Vegetable
Iron 0.82mg 0.16mg Vegetable
Magnesium 22mg 10mg Vegetable
Phosphorus 51mg 14mg Vegetable
Potassium 169mg 168mg Vegetable
Sodium 35mg 1mg Mango
Zinc 0.49mg 0.09mg Vegetable
Copper 0.083mg 0.111mg Mango
Manganese 0.379mg 0.063mg Vegetable
Selenium 0.3µg 0.6µg Mango
Vitamin A 4277IU 1082IU Vegetable
Vitamin A RAE 214µg 54µg Vegetable
Vitamin E 0.38mg 0.9mg Mango
Vitamin C 3.2mg 36.4mg Mango
Vitamin B1 0.071mg 0.028mg Vegetable
Vitamin B2 0.12mg 0.038mg Vegetable
Vitamin B3 0.851mg 0.669mg Vegetable
Vitamin B5 0.151mg 0.197mg Mango
Vitamin B6 0.074mg 0.119mg Mango
Folate 19µg 43µg Mango
Vitamin K 23.5µg 4.2µg Vegetable
Tryptophan 0.029mg 0.013mg Vegetable
Threonine 0.115mg 0.031mg Vegetable
Isoleucine 0.139mg 0.029mg Vegetable
Leucine 0.19mg 0.05mg Vegetable
Lysine 0.17mg 0.066mg Vegetable
Methionine 0.034mg 0.008mg Vegetable
Phenylalanine 0.12mg 0.027mg Vegetable
Valine 0.149mg 0.042mg Vegetable
Histidine 0.073mg 0.019mg Vegetable
Saturated Fat 0.031g 0.092g Vegetable
Monounsaturated Fat 0.01g 0.14g Mango
Polyunsaturated fat 0.072g 0.071g Vegetable

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable Mango
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
Vegetable
26%
Mango
Minerals Daily Need Coverage Score
19%
Vegetable
9%
Mango

Comparison summary

Which food is lower in Sugar?
Vegetable
Vegetable is lower in Sugar (difference - 10.54g)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.061g)
Which food is richer in minerals?
Vegetable
Vegetable is relatively richer in minerals
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 34mg)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 15)
Which food is cheaper?
Mango
Mango is cheaper (difference - $0.2)
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.