Mango vs Plum: Nutrition, Calories & Protein Compared


Mango vs Plum
Nutrition Facts
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Mango vs Plum 100g Compare
per 100g | Mango | Plum |
---|---|---|
Calories | 78 | 46 |
Carbohydrates | 17.4 g | 11.42 g |
Fat | 0.68 g | 0.28 g |
Dietary fiber | 1.29 g | 1.4 g |
Protein | 0.69 g | 0.7 g |
Calcium | 10.02 mg | 6 mg |
Magnessium | 10.57 mg | 7 mg |
Phosphorus | 0.563 mg | 16 mg |
Potassium | 204.4 mg | 157 mg |
Zink | 0.563 mg | 0.1 mg |
Vitaminium A | 1082 µg | 345 µg |
Vitaminium B1 (Thiamine) | 0.028 mg | 0.028 mg |
Vitaminium B2 (riboflavin) | 0.038 mg | 0.026 mg |
Vitaminium B3 (Niacin) | 0.669 mg | 0.417 mg |
Vitaminium B5 | 0.16 mg | 0.135 mg |
Vitaminium B6 | 0.108 mg | 0.029 mg |
Vitaminium B9 (Folic acid) | 0.043 mg | 5 mg |
Vitaminium C | 168.1 mg | 9.5 mg |
Vitaminium E | 0.9 mg | 0.26 mg |
Vitaminium K | 0.004 µg | 6.4 µg |
Beta karoten | 17 mg | 190 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
78kcalCalories source
- 89% CARBS.
- 4% PROTEIN
- 8% FAT
Plum 100g
46kcalCalories source
- 90% CARBS
- 5% PROTEIN
- 5% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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