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

Dried fruit vs. Mango — In-Depth Nutrition Comparison

Compare

How are dried fruit and mango different?

  • Dried fruit is richer in iron, potassium, copper, vitamin E, fiber, carbs, vitamin A, and vitamin B3, while mango is higher in vitamin C and folate.
  • Mango covers your daily need for vitamin C 39% more than dried fruit.
  • Dried fruit contains 17 times more iron than mango. Dried fruit contains 2.66mg of iron, while mango contains 0.16mg.
  • Mango has a higher glycemic index (51) than dried fruit (31).

Apricots, dried, sulfured, uncooked and Mangos, raw types were used in this article.

Infographic

Dried fruit vs Mango infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 +220%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +591.7%
Contains more IronIron +1562.5%
Contains more CopperCopper +209%
Contains more ZincZinc +333.3%
Contains more PhosphorusPhosphorus +407.1%
Contains more ManganeseManganese +273%
Contains more SeleniumSelenium +266.7%
Contains less SodiumSodium -90%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 0% 60% 87% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5%
Mango
Mango
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 121% 0% 18% 18% 7% 8.8% 13% 12% 27% 0% 11% 32%
Contains more Vitamin AVitamin A +233.3%
Contains more Vitamin EVitamin E +381.1%
Contains more Vitamin B2Vitamin B2 +94.7%
Contains more Vitamin B3Vitamin B3 +287%
Contains more Vitamin B5Vitamin B5 +161.9%
Contains more Vitamin B6Vitamin B6 +20.2%
Contains more Vitamin CVitamin C +3540%
Contains more Vitamin B1Vitamin B1 +86.7%
Contains more Vitamin KVitamin K +35.5%
Contains more FolateFolate +330%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Mango DV% diff.
Vitamin C 1mg 36.4mg 39%
Iron 2.66mg 0.16mg 31%
Potassium 1162mg 168mg 29%
Copper 0.343mg 0.111mg 26%
Fiber 7.3g 1.6g 23%
Vitamin E 4.33mg 0.9mg 23%
Carbs 62.64g 14.98g 16%
Vitamin A 180µg 54µg 14%
Vitamin B3 2.589mg 0.669mg 12%
Fructose 12.47g 4.68g 10%
Calories 241kcal 60kcal 9%
Phosphorus 71mg 14mg 8%
Folate 10µg 43µg 8%
Manganese 0.235mg 0.063mg 7%
Vitamin B5 0.516mg 0.197mg 6%
Protein 3.39g 0.82g 5%
Magnesium 32mg 10mg 5%
Calcium 55mg 11mg 4%
Zinc 0.39mg 0.09mg 3%
Selenium 2.2µg 0.6µg 3%
Vitamin B2 0.074mg 0.038mg 3%
Vitamin B6 0.143mg 0.119mg 2%
Vitamin B1 0.015mg 0.028mg 1%
Vitamin K 3.1µg 4.2µg 1%
Choline 13.9mg 7.6mg 1%
Protein per 100 calories 1.4g 1.4g N/A
Calories per 10 g protein 711kcal 732kcal N/A
Weight per 100 calories 41g 167g N/A
Fats 0.51g 0.38g 0%
Net carbs 55.34g 13.38g N/A
Sugar 53.44g 13.66g N/A
Starch 0.35g 0%
Sodium 10mg 1mg 0%
Saturated fat 0.017g 0.092g 0%
Monounsaturated fat 0.074g 0.14g 0%
Polyunsaturated fat 0.074g 0.071g 0%
Tryptophan 0.016mg 0.013mg 0%
Threonine 0.073mg 0.031mg 0%
Isoleucine 0.063mg 0.029mg 0%
Leucine 0.105mg 0.05mg 0%
Lysine 0.083mg 0.066mg 0%
Methionine 0.015mg 0.008mg 0%
Phenylalanine 0.062mg 0.027mg 0%
Valine 0.078mg 0.042mg 0%
Histidine 0.047mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Mango
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 +313.4%
Contains more FatsFats +34.2%
Contains more CarbsCarbs +318.2%
Contains more WaterWater +170.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Mango
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 less Sat. FatSaturated fat -81.5%
Contains more Mono. FatMonounsaturated fat +89.2%
~equal in Polyunsaturated fat ~0.071g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Mango
Mango
0
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 +13.2%
Contains more GlucoseGlucose +1545.8%
Contains more FructoseFructose +166.5%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

People also compare

Dried fruit
Dried fruit vs Dates
Dates
Dried fruit
Dried fruit vs Prunes
Prunes
Dried fruit
Dried fruit vs Raisin
Raisin
Mango
Mango vs Pineapple
Pineapple
Mango
Mango vs Avocado
Avocado
Mango
Mango vs Banana
Banana

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.