Mangos (Raw)vsPlums (Raw)
Mangos (Raw) has 60 calories and 0.82g protein per 100g. Plums (Raw) has 46 calories and 0.70g protein per 100g Mangos (Raw) has more protein, Plums (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Mangos (Raw) vs Plums (Raw)
Go with Plums (Raw) at just 46 kcal per 100g — 23% fewer calories.
Mangos (Raw) delivers 36.4mg of vitamin C per 100g — great for immune function and skin health.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Mangos | Plums | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 60kcal3% | 46kcal2% | +14kcal |
| Protein | 0.82g2% | 0.70g1% | +0.12g |
| Total Fat | 0.38g0% | 0.28g0% | +<0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | +<0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 15g5% | 11g4% | +3.6g |
| Dietary Fiber | 1.6g6% | 1.4g5% | +0.20g |
| Sugars | 14g | 9.9g | +3.8g |
| ✨Vitamins | |||
| Vitamin A | 54mcg6% | 17mcg2% | +37mcg |
| Vitamin C | 36mg40% | 9.5mg11% | +27mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.90mg6% | 0.26mg2% | +0.64mg |
| Vitamin K | 4.2mcg4% | 6.4mcg5% | <0.1mcg |
| Vitamin B6 | 0.12mg7% | <0.1mg2% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 43mcg11% | 5.0mcg1% | +38mcg |
| Thiamin (B1) | <0.1mg2% | <0.1mg2% | — |
| Riboflavin (B2) | <0.1mg3% | <0.1mg2% | +<0.1mg |
| Niacin (B3) | 0.67mg4% | 0.42mg3% | +0.25mg |
| 🔶Minerals | |||
| Sodium | 1.0mg0% | 0mg0% | +1.0mg |
| Calcium | 11mg1% | 6.0mg0% | +5.0mg |
| Iron | 0.16mg1% | 0.17mg1% | <0.1mg |
| Potassium | 168mg4% | 157mg3% | +11mg |
| Phosphorus | 14mg1% | 16mg1% | <0.1mg |
| Magnesium | 10mg2% | 7.0mg2% | +3.0mg |
| Zinc | <0.1mg1% | 0.10mg1% | <0.1mg |
| Copper | 0.11mg12% | <0.1mg6% | +<0.1mg |
| Manganese | <0.1mg3% | <0.1mg2% | +<0.1mg |
| Selenium | 0.60mcg1% | 0mcg0% | +0.60mcg |
🔬Nutritional Analysis
Calories: Plums (Raw) is significantly lower in calories at just 46 kcal per 100g compared to 60 kcal for Mangos (Raw) — that's 30% fewer calories, making Plums (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Mangos (Raw) providing 0.82g and Plums (Raw) providing 0.7g per 100g.
Fat: Plums (Raw) is the leaner option with 0.28g of total fat per 100g compared to 0.38g.
Key Vitamins: The most notable vitamin differences are in Folate (Mangos (Raw): 43mcg vs 5mcg), Vitamin B6 (Mangos (Raw): 0.119mg vs 0.029mg), Vitamin C (Mangos (Raw): 36.4mg vs 9.5mg).
Key Minerals: Notable mineral differences include Sodium (Mangos (Raw): 1mg vs 0mg), Selenium (Mangos (Raw): 0.6mcg vs 0mcg), Copper (Mangos (Raw): 0.111mg vs 0.057mg).
Diet Suitability: Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Mangos (Raw) or Plums (Raw)?
- Mangos (Raw) has more protein with 0.82g per 100g compared to 0.7g for Plums (Raw).
- Which is lower in calories, Mangos (Raw) or Plums (Raw)?
- Plums (Raw) is lower in calories with 46 kcal per 100g versus 60 kcal.
- Is Mangos (Raw) or Plums (Raw) healthier?
- It depends on your goals. Mangos (Raw) has 60 calories and 0.82g protein per 100g, while Plums (Raw) has 46 calories and 0.7g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Mangos (Raw) or Plums (Raw)?
- Plums (Raw) is leaner with 0.28g of fat per 100g compared to 0.38g.
- Which has more fiber, Mangos (Raw) or Plums (Raw)?
- Mangos (Raw) has more fiber with 1.6g per 100g compared to 1.4g.