Mango vs Plum: Nutrition, Calories & Protein Compared



Mango - calories, kcal, weight, nutrition
Mango - calories, kcal, weight, nutrition

Mango vs Plum
Nutrition Facts

Mango
Serving size:
  change
one mango (280g)cup (165g)half cup (82.5g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

Glycemic Index: 50

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Plum
Serving size:
  change
one plum (45g)cup, pitted (252g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Mango vs Plum 100g Compare


per 100gMangoPlum
Calories78 46
Carbohydrates17.4 g11.42 g
Fat0.68 g0.28 g
Dietary fiber1.29 g1.4 g
Protein0.69 g0.7 g
Calcium10.02 mg6 mg
Magnessium10.57 mg7 mg
Phosphorus0.563 mg16 mg
Potassium204.4 mg157 mg
Zink0.563 mg0.1 mg
Vitaminium A1082 µg345 µg
Vitaminium B1 (Thiamine)0.028 mg0.028 mg
Vitaminium B2 (riboflavin)0.038 mg0.026 mg
Vitaminium B3 (Niacin)0.669 mg0.417 mg
Vitaminium B50.16 mg0.135 mg
Vitaminium B60.108 mg0.029 mg
Vitaminium B9 (Folic acid)0.043 mg5 mg
Vitaminium C168.1 mg9.5 mg
Vitaminium E0.9 mg0.26 mg
Vitaminium K0.004 µg6.4 µg
Beta karoten17 mg190 mg

Delving into the Sweet World of Mangoes and Plums

When it comes to fruit, mangoes and plums often stand out for their unique flavors and health benefits. Both fruits have been celebrated throughout history not only for their taste but also for their nutritional value. Mangoes, often referred to as the "king of fruits," are a tropical delight known for their sweet and creamy taste. Plums, on the other hand, offer a juicy tartness that can vary from sweet to sour, making them incredibly versatile in culinary uses. Beyond their taste, both fruits pack a punch in terms of health benefits, but how do they compare?

A Closer Look at Nutritional Content

When choosing between mango and plum, it's interesting to consider their nutritional differences. A mango typically contains 70 calories, while a plum has around 46 calories, making plums a lower-calorie option for those counting calories. Mangoes are higher in carbohydrates, with 17 grams, compared to plums, which have 11.42 grams. This makes mango a slightly more energy-dense fruit.

Both fruits are excellent sources of dietary fiber, though mango slightly edges out plum with 1.8 grams of fiber compared to plum's 1.4 grams. Fiber is essential for maintaining a healthy digestive system and promoting feelings of fullness. Despite their sweet taste, both fruits have a relatively low fat content, with mangoes containing 0.27 grams of fat and plums 0.28 grams.

When it comes to vitamins and minerals, both fruits shine. Mangoes are particularly rich in vitamin A, with 765 IU, significantly higher than plums, which have 345 IU. This makes mangoes an excellent choice for supporting vision and immune health. Plums, however, have a slightly higher content of vitamin K, essential for blood clotting and bone health, with 6.4 mcg compared to mango's 4.2 mcg.

Health Benefits Beyond the Numbers

Both mangoes and plums offer a range of health benefits beyond their basic nutritional content. Mangoes are rich in antioxidants, such as beta-carotene and vitamin C, which can help reduce inflammation and boost the immune system. Plums, particularly when dried into prunes, have been recognized for their ability to improve digestion and bone health, thanks to their high content of vitamins and minerals like potassium and vitamin K.

Moreover, the fiber content in both fruits can aid in weight management by promoting a feeling of fullness and reducing overall calorie intake. Their low fat and cholesterol-free profile make them heart-healthy choices that can be enjoyed as part of a balanced diet.

Choosing Between Mango and Plum

Deciding whether to reach for a mango or a plum may come down to personal taste preferences and nutritional needs. If you're looking for a vitamin A boost or need a higher energy fruit, mango might be the way to go. On the other hand, if you're watching your calorie intake or seeking fruits higher in vitamin K and slightly richer in minerals like zinc, plums could be your fruit of choice.

Ultimately, both mangoes and plums can be delicious and healthful additions to your diet. Enjoying a variety of fruits is the best way to ensure you're getting a wide range of nutrients, so why not include both in your next grocery list? Whether eaten fresh, dried, or incorporated into recipes, mangoes and plums can provide a burst of flavor and a boost of nutrition to your daily meals.

Mango 100g

78kcal

Calories source

  • 89% CARBS.
  • 4% PROTEIN
  • 8% FAT

Plum 100g

46kcal

Calories source

  • 90% CARBS
  • 5% PROTEIN
  • 5% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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