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  6. Mango vs. Plantain

Mango vs. Plantain — In-Depth Nutrition Comparison

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The main differences between mango and plantains

  • Mango is richer in vitamin C and vitamin E, yet plantains are richer in vitamin B6, potassium, carbs, iron, and magnesium.
  • Daily need coverage for vitamin C for mango is 28% higher.
  • Mango contains 7 times more vitamin E than plantains. Mango contains 0.9mg of vitamin E, while plantains contain 0.13mg.
  • Plantains have a lower glycemic index than mango.

Food types used in this article are Mangos, raw and Plantains, cooked.

Infographic

Mango vs Plantain 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.
Mango
Mango
4
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.6% 41% 22% 22% 3.5% 12% 0.65% 0% 7.6%
Contains more CalciumCalcium +450%
Contains more CopperCopper +68.2%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +220%
Contains more PotassiumPotassium +176.8%
Contains more IronIron +262.5%
Contains more ZincZinc +44.4%
Contains more PhosphorusPhosphorus +100%
Contains more SeleniumSelenium +133.3%

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
5
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%
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 36% 0% 15% 2.6% 12% 12% 14% 14% 55% 0% 1.8% 20%
Contains more Vitamin CVitamin C +233.9%
Contains more Vitamin AVitamin A +20%
Contains more Vitamin EVitamin E +592.3%
Contains more Vitamin KVitamin K +500%
Contains more FolateFolate +65.4%
Contains more Vitamin B1Vitamin B1 +64.3%
Contains more Vitamin B2Vitamin B2 +36.8%
Contains more Vitamin B3Vitamin B3 +13%
Contains more Vitamin B5Vitamin B5 +18.3%
Contains more Vitamin B6Vitamin B6 +101.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mango Plantain DV% diff.
Vitamin C 36.4mg 10.9mg 28%
Potassium 168mg 465mg 9%
Vitamin B6 0.119mg 0.24mg 9%
Fructose 4.68g 6%
Carbs 14.98g 31.15g 5%
Magnesium 10mg 32mg 5%
Iron 0.16mg 0.58mg 5%
Copper 0.111mg 0.066mg 5%
Vitamin E 0.9mg 0.13mg 5%
Folate 43µg 26µg 4%
Calories 60kcal 116kcal 3%
Fiber 1.6g 2.3g 3%
Manganese 0.063mg 3%
Vitamin K 4.2µg 0.7µg 3%
Phosphorus 14mg 28mg 2%
Vitamin B1 0.028mg 0.046mg 2%
Calcium 11mg 2mg 1%
Vitamin A 54µg 45µg 1%
Selenium 0.6µg 1.4µg 1%
Vitamin B2 0.038mg 0.052mg 1%
Vitamin B3 0.669mg 0.756mg 1%
Vitamin B5 0.197mg 0.233mg 1%
Choline 7.6mg 12.7mg 1%
Protein 0.82g 0.79g 0%
Protein per 100 calories 1.4g 0.68g N/A
Calories per 10 g protein 732kcal 1468kcal N/A
Weight per 100 calories 167g 86g N/A
Fats 0.38g 0.18g 0%
Net carbs 13.38g 28.85g N/A
Sugar 13.66g 14g N/A
Zinc 0.09mg 0.13mg 0%
Sodium 1mg 5mg 0%
Saturated fat 0.092g 0.069g 0%
Monounsaturated fat 0.14g 0.015g 0%
Polyunsaturated fat 0.071g 0.033g 0%
Tryptophan 0.013mg 0.009mg 0%
Threonine 0.031mg 0.021mg 0%
Isoleucine 0.029mg 0.022mg 0%
Leucine 0.05mg 0.036mg 0%
Lysine 0.066mg 0.037mg 0%
Methionine 0.008mg 0.01mg 0%
Phenylalanine 0.027mg 0.027mg 0%
Valine 0.042mg 0.028mg 0%
Histidine 0.019mg 0.039mg 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
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Contains more FatsFats +111.1%
Contains more WaterWater +24%
Contains more CarbsCarbs +107.9%
~equal in Protein ~0.79g

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
59% 13% 28%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains more Mono. FatMonounsaturated fat +833.3%
Contains more Poly. FatPolyunsaturated fat +115.2%
Contains less Sat. FatSaturated fat -25%

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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. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/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.