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Mango vs. Plum — In-Depth Nutrition Comparison

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A recap on the differences between mango and plums

  • Mango is higher than plums in vitamin C, folate, vitamin B6, and copper.
  • Mango covers your daily vitamin C needs 30% more than plums.
  • Mango contains 9 times more folate than plums. While mango contains 43µg of folate, plums contain only 5µg.
  • The amount of sugar in plums is lower.

Food varieties used in this article are Mangos, raw and Plums, raw.

Infographic

Mango vs Plum infographic
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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.
Mango
Mango
5
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%
Plum
Plum
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +83.3%
Contains more CopperCopper +94.7%
Contains more ManganeseManganese +21.2%
Contains more SeleniumSelenium +∞%
Contains more ZincZinc +11.1%
Contains more PhosphorusPhosphorus +14.3%
Contains less SodiumSodium -100%
~equal in Potassium ~157mg
~equal in Iron ~0.17mg

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.
Mango
Mango
8
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%
Plum
Plum
1
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 32% 0% 5.7% 5.2% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8%
Contains more Vitamin CVitamin C +283.2%
Contains more Vitamin AVitamin A +217.6%
Contains more Vitamin EVitamin E +246.2%
Contains more Vitamin B2Vitamin B2 +46.2%
Contains more Vitamin B3Vitamin B3 +60.4%
Contains more Vitamin B5Vitamin B5 +45.9%
Contains more Vitamin B6Vitamin B6 +310.3%
Contains more FolateFolate +760%
Contains more Vitamin KVitamin K +52.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.028mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mango Plum DV% diff.
Vitamin C 36.4mg 9.5mg 30%
Folate 43µg 5µg 10%
Vitamin B6 0.119mg 0.029mg 7%
Copper 0.111mg 0.057mg 6%
Vitamin A 54µg 17µg 4%
Vitamin E 0.9mg 0.26mg 4%
Vitamin B3 0.669mg 0.417mg 2%
Vitamin K 4.2µg 6.4µg 2%
Fructose 4.68g 3.07g 2%
Calories 60kcal 46kcal 1%
Carbs 14.98g 11.42g 1%
Magnesium 10mg 7mg 1%
Calcium 11mg 6mg 1%
Fiber 1.6g 1.4g 1%
Selenium 0.6µg 0µg 1%
Vitamin B2 0.038mg 0.026mg 1%
Vitamin B5 0.197mg 0.135mg 1%
Choline 7.6mg 1.9mg 1%
Protein 0.82g 0.7g 0%
Protein per 100 calories 1.4g 1.5g N/A
Calories per 10 g protein 732kcal 657kcal N/A
Weight per 100 calories 167g 217g N/A
Fats 0.38g 0.28g 0%
Net carbs 13.38g 10.02g N/A
Potassium 168mg 157mg 0%
Iron 0.16mg 0.17mg 0%
Sugar 13.66g 9.92g N/A
Zinc 0.09mg 0.1mg 0%
Phosphorus 14mg 16mg 0%
Sodium 1mg 0mg 0%
Manganese 0.063mg 0.052mg 0%
Vitamin B1 0.028mg 0.028mg 0%
Saturated fat 0.092g 0.017g 0%
Monounsaturated fat 0.14g 0.134g 0%
Polyunsaturated fat 0.071g 0.044g 0%
Tryptophan 0.013mg 0.009mg 0%
Threonine 0.031mg 0.01mg 0%
Isoleucine 0.029mg 0.014mg 0%
Leucine 0.05mg 0.015mg 0%
Lysine 0.066mg 0.016mg 0%
Methionine 0.008mg 0.008mg 0%
Phenylalanine 0.027mg 0.014mg 0%
Valine 0.042mg 0.016mg 0%
Histidine 0.019mg 0.009mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
3
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Plum
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more ProteinProtein +17.1%
Contains more FatsFats +35.7%
Contains more CarbsCarbs +31.2%
~equal in Water ~87.23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Plum
Plum
1
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains more Poly. FatPolyunsaturated fat +61.4%
Contains less Sat. FatSaturated fat -81.5%
~equal in Monounsaturated fat ~0.134g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mango
Mango
2
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
Plum
Plum
3
16% 51% 31%
Starch: 0 g
Sucrose: 1.57 g
Glucose: 5.07 g
Fructose: 3.07 g
Lactose: 0 g
Maltose: 0.08 g
Galactose: 0.14 g
Contains more SucroseSucrose +343.9%
Contains more FructoseFructose +52.4%
Contains more GlucoseGlucose +152.2%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g

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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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrients
  2. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.