Quick Summary
When to Choose Mango (Fresh)
Choose Mango (Fresh) for fewer calories (60 vs 240 per 100g).
When to Choose Prunes (Dried Plums)
Choose Prunes (Dried Plums) for more fiber (7.3g vs 1.6g), more potassium (733mg vs 168mg), and more vitamin B6 (0.3mg vs 0.1mg) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Mango (Fresh) | Prunes (Dried Plums) | Winner |
|---|---|---|---|
| Calories | 60 | 240 | 🏆 Mango (Fresh) |
| Carbohydrates | 15g | 63.8g | |
| Fiber | 1.6g | 7.3g | 🏆 Prunes (Dried Plums) |
Key Vitamins & Minerals
Potassium
🏆 Prunes (Dried Plums) has 4.4x more
Vitamin A
🏆 Prunes (Dried Plums) has 53% more
Vitamin B6
🏆 Prunes (Dried Plums) has 2.1x more
Health Benefits Comparison
Mango (Fresh) Benefits
- Very high vitamin C (67% DV) for immunity
- Excellent vitamin A source (25% DV) for eyes and skin
- Contains unique mangiferin antioxidant
- Good fiber source (3g per cup)
- Provides folate and vitamin B6
Prunes (Dried Plums) Benefits
- Very high fiber (3g per 4 prunes) for digestive health
- Exceptionally effective for preventing constipation
- Rich in vitamin K (21% DV) for bones
- Good potassium source (8% DV)
- Contains boron supporting bone density
Practical Considerations
💰 Cost
Mango (Fresh): Moderate
Prunes (Dried Plums): Moderate
🕒 Preparation
Mango (Fresh): Easy
Prunes (Dried Plums): Easy
📦 Storage
Mango (Fresh): Refrigerate
Prunes (Dried Plums): Refrigerate
🍽️ Versatility
Mango (Fresh): Very versatile
Prunes (Dried Plums): Very versatile
The Bottom Line
Both Mango (Fresh) and Prunes (Dried Plums) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Mango (Fresh) if: Choose Mango (Fresh) for fewer calories (60 vs 240 per 100g).
Choose Prunes (Dried Plums) if: Choose Prunes (Dried Plums) for more fiber (7.3g vs 1.6g), more potassium (733mg vs 168mg), and more vitamin B6 (0.3mg vs 0.1mg) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Mango (Fresh) and Prunes (Dried Plums) in Nutrivio
Compare how Mango (Fresh) and Prunes (Dried Plums) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
