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Mango vs. Dried fruit — In-Depth Nutrition Comparison

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How are mango and dried fruit different?

  • Mango is richer in vitamin C and folate, while dried fruit is higher in iron, potassium, copper, vitamin E, fiber, carbs, vitamin A, and vitamin B3.
  • Mango covers your daily need for vitamin C 39% more than dried fruit.
  • Mango contains 4 times more folate than dried fruit. Mango contains 43µg of folate, while dried fruit contains 10µg.
  • Mango has a higher glycemic index (51) than dried fruit (31).

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

Infographic

Mango vs Dried fruit 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
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%
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%
Contains less SodiumSodium -90%
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%

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
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%
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%
Contains more Vitamin CVitamin C +3540%
Contains more Vitamin B1Vitamin B1 +86.7%
Contains more Vitamin KVitamin K +35.5%
Contains more FolateFolate +330%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
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

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