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  6. Adzuki bean vs. Mango

Adzuki bean vs. Mango — In-Depth Nutrition Comparison

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What are the differences between adzuki bean and mango?

  • Adzuki bean is higher in folate, copper, manganese, iron, phosphorus, zinc, fiber, vitamin B1, and potassium, yet mango is higher in vitamin C.
  • Adzuki bean's daily need coverage for folate is 145% more.
  • Adzuki bean has 56 times more zinc than mango. While adzuki bean has 5.04mg of zinc, mango has only 0.09mg.
  • The glycemic index of adzuki bean is lower.

We used Beans, adzuki, mature seeds, raw and Mangos, raw types in this article.

Infographic

Adzuki bean vs Mango infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Mango
Mango
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
Contains more MagnesiumMagnesium +1170%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +646.4%
Contains more IronIron +3012.5%
Contains more CopperCopper +885.6%
Contains more ZincZinc +5500%
Contains more PhosphorusPhosphorus +2621.4%
Contains more ManganeseManganese +2646%
Contains more SeleniumSelenium +416.7%
Contains less SodiumSodium -80%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Mango
Mango
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 121% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Contains more Vitamin B1Vitamin B1 +1525%
Contains more Vitamin B2Vitamin B2 +478.9%
Contains more Vitamin B3Vitamin B3 +293.1%
Contains more Vitamin B5Vitamin B5 +646.7%
Contains more Vitamin B6Vitamin B6 +195%
Contains more FolateFolate +1346.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +5300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Mango DV% diff.
Folate 622µg 43µg 145%
Copper 1.094mg 0.111mg 109%
Manganese 1.73mg 0.063mg 72%
Iron 4.98mg 0.16mg 60%
Phosphorus 381mg 14mg 52%
Zinc 5.04mg 0.09mg 45%
Fiber 12.7g 1.6g 44%
Vitamin C 0mg 36.4mg 40%
Protein 19.87g 0.82g 38%
Vitamin B1 0.455mg 0.028mg 36%
Potassium 1254mg 168mg 32%
Magnesium 127mg 10mg 28%
Vitamin B5 1.471mg 0.197mg 25%
Vitamin B6 0.351mg 0.119mg 18%
Carbs 62.9g 14.98g 16%
Vitamin B2 0.22mg 0.038mg 14%
Calories 329kcal 60kcal 13%
Vitamin B3 2.63mg 0.669mg 12%
Vitamin E 0.9mg 6%
Vitamin A 1µg 54µg 6%
Calcium 66mg 11mg 6%
Fructose 4.68g 6%
Selenium 3.1µg 0.6µg 5%
Vitamin K 4.2µg 4%
Choline 7.6mg 1%
Fats 0.53g 0.38g 0%
Net carbs 50.2g 13.38g N/A
Sugar 13.66g N/A
Sodium 5mg 1mg 0%
Saturated fat 0.191g 0.092g 0%
Monounsaturated fat 0.05g 0.14g 0%
Polyunsaturated fat 0.113g 0.071g 0%
Tryptophan 0.191mg 0.013mg 0%
Threonine 0.674mg 0.031mg 0%
Isoleucine 0.791mg 0.029mg 0%
Leucine 1.668mg 0.05mg 0%
Lysine 1.497mg 0.066mg 0%
Methionine 0.21mg 0.008mg 0%
Phenylalanine 1.052mg 0.027mg 0%
Valine 1.023mg 0.042mg 0%
Histidine 0.524mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Mango
Mango
1
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more ProteinProtein +2323.2%
Contains more FatsFats +39.5%
Contains more CarbsCarbs +319.9%
Contains more OtherOther +805.6%
Contains more WaterWater +521%

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Mango
Mango
2
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 g
Contains more Poly. FatPolyunsaturated fat +59.2%
Contains less Sat. FatSaturated fat -51.8%
Contains more Mono. FatMonounsaturated fat +180%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/nutrients
  2. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.