Beans vs. Mango — In-Depth Nutrition Comparison
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A recap on differences between beans and mango
- Beans are higher in fiber, phosphorus, zinc, copper, vitamin B1, selenium, and magnesium, yet mango is higher in vitamin C and vitamin A.
- Mango covers your daily vitamin C needs 37% more than beans.
- Beans contain 16 times more zinc than mango. While beans contain 1.4mg of zinc, mango contains only 0.09mg.
- The glycemic index of beans is lower.
Food varieties used in this article are Beans, baked, canned, no salt added and Mangos, raw.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +220% |
| Contains more CalciumCalcium | +354.5% |
| Contains more PotassiumPotassium | +76.2% |
| Contains more IronIron | +81.3% |
| Contains more CopperCopper | +85.6% |
| Contains more ZincZinc | +1455.6% |
| Contains more PhosphorusPhosphorus | +642.9% |
| Contains more SeleniumSelenium | +650% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B1Vitamin B1 | +435.7% |
| Contains more Vitamin B2Vitamin B2 | +57.9% |
| Contains more CholineCholine | +305.3% |
| Contains more Vitamin CVitamin C | +1074.2% |
| Contains more Vitamin AVitamin A | +980% |
| Contains more Vitamin EVitamin E | +500% |
| Contains more Vitamin B3Vitamin B3 | +55.6% |
| Contains more Vitamin KVitamin K | +425% |
| Contains more FolateFolate | +79.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 3.1mg | 36.4mg | 37% |
| Fiber | 5.5g | 1.6g | 16% |
| Phosphorus | 104mg | 14mg | 13% |
| Zinc | 1.4mg | 0.09mg | 12% |
| Copper | 0.206mg | 0.111mg | 11% |
| Vitamin B1 | 0.15mg | 0.028mg | 10% |
| Protein | 4.8g | 0.82g | 8% |
| Selenium | 4.5µg | 0.6µg | 7% |
| Fructose | 4.68g | 6% | |
| Folate | 24µg | 43µg | 5% |
| Magnesium | 32mg | 10mg | 5% |
| Vitamin A | 5µg | 54µg | 5% |
| Vitamin E | 0.15mg | 0.9mg | 5% |
| Potassium | 296mg | 168mg | 4% |
| Calcium | 50mg | 11mg | 4% |
| Choline | 30.8mg | 7.6mg | 4% |
| Vitamin B5 | 0.197mg | 4% | |
| Vitamin K | 0.8µg | 4.2µg | 3% |
| Manganese | 0.063mg | 3% | |
| Vitamin B2 | 0.06mg | 0.038mg | 2% |
| Iron | 0.29mg | 0.16mg | 2% |
| Calories | 105kcal | 60kcal | 2% |
| Carbs | 20.49g | 14.98g | 2% |
| Vitamin B3 | 0.43mg | 0.669mg | 1% |
| Vitamin B6 | 0.13mg | 0.119mg | 1% |
| Polyunsaturated fat | 0.172g | 0.071g | 1% |
| Fats | 0.4g | 0.38g | 0% |
| Net carbs | 14.99g | 13.38g | N/A |
| Sugar | 7.78g | 13.66g | N/A |
| Sodium | 1mg | 1mg | 0% |
| Saturated fat | 0.103g | 0.092g | 0% |
| Monounsaturated fat | 0.035g | 0.14g | 0% |
| Tryptophan | 0.013mg | 0% | |
| Threonine | 0.031mg | 0% | |
| Isoleucine | 0.029mg | 0% | |
| Leucine | 0.05mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.008mg | 0% | |
| Phenylalanine | 0.027mg | 0% | |
| Valine | 0.042mg | 0% | |
| Histidine | 0.019mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +485.4% |
| Contains more CarbsCarbs | +36.8% |
| Contains more OtherOther | +375% |
| Contains more WaterWater | +15% |
~equal in
Fats
~0.38g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +142.3% |
| Contains less Sat. FatSaturated fat | -10.7% |
| Contains more Mono. FatMonounsaturated fat | +300% |
