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  6. Navy bean raw vs. Mango

Navy bean raw vs. Mango — In-Depth Nutrition Comparison

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Important differences between navy bean raw and mango

  • Navy bean raw has more vitamin B1, copper, folate, iron, magnesium, manganese, vitamin B2, and vitamin B5; however, mango has more vitamin A and vitamin C.
  • Navy bean raw's daily need coverage for vitamin B1 is 30% more.
  • Navy bean raw has 12 times more iron than mango. Navy bean raw has 1.93mg of iron, while mango has 0.16mg.
  • Mango has a higher glycemic index than navy bean raw.

The food varieties used in the comparison are Beans, navy, mature seeds, sprouted, raw and Mangos, raw.

Infographic

Navy bean raw 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 +910%
Contains more CalciumCalcium +36.4%
Contains more PotassiumPotassium +82.7%
Contains more IronIron +1106.3%
Contains more CopperCopper +220.7%
Contains more ZincZinc +888.9%
Contains more PhosphorusPhosphorus +614.3%
Contains more ManganeseManganese +547.6%
Contains less SodiumSodium -92.3%
~equal in Selenium ~0.6µg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 +1292.9%
Contains more Vitamin B2Vitamin B2 +465.8%
Contains more Vitamin B3Vitamin B3 +82.4%
Contains more Vitamin B5Vitamin B5 +318.8%
Contains more Vitamin B6Vitamin B6 +60.5%
Contains more FolateFolate +207%
Contains more Vitamin CVitamin C +93.6%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Mango DV% diff.
Vitamin B1 0.39mg 0.028mg 30%
Copper 0.356mg 0.111mg 27%
Folate 132µg 43µg 22%
Magnesium 101mg 10mg 22%
Iron 1.93mg 0.16mg 22%
Vitamin C 18.8mg 36.4mg 20%
Manganese 0.408mg 0.063mg 15%
Vitamin B2 0.215mg 0.038mg 14%
Vitamin B5 0.825mg 0.197mg 13%
Phosphorus 100mg 14mg 12%
Protein 6.15g 0.82g 11%
Zinc 0.89mg 0.09mg 7%
Vitamin A 0µg 54µg 6%
Vitamin B6 0.191mg 0.119mg 6%
Vitamin E 0.9mg 6%
Fructose 4.68g 6%
Fiber 1.6g 6%
Vitamin K 4.2µg 4%
Potassium 307mg 168mg 4%
Vitamin B3 1.22mg 0.669mg 3%
Polyunsaturated fat 0.407g 0.071g 2%
Sodium 13mg 1mg 1%
Choline 7.6mg 1%
Carbs 13.05g 14.98g 1%
Calories 67kcal 60kcal 0%
Fats 0.7g 0.38g 0%
Net carbs 13.05g 13.38g N/A
Calcium 15mg 11mg 0%
Sugar 13.66g N/A
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.085g 0.092g 0%
Monounsaturated fat 0.052g 0.14g 0%
Tryptophan 0.064mg 0.013mg 0%
Threonine 0.258mg 0.031mg 0%
Isoleucine 0.273mg 0.029mg 0%
Leucine 0.442mg 0.05mg 0%
Lysine 0.35mg 0.066mg 0%
Methionine 0.064mg 0.008mg 0%
Phenylalanine 0.31mg 0.027mg 0%
Valine 0.316mg 0.042mg 0%
Histidine 0.172mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Mango
Mango
2
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 +650%
Contains more FatsFats +84.2%
Contains more OtherOther +163.9%
Contains more CarbsCarbs +14.8%
~equal in Water ~83.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Mango
Mango
1
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 +473.2%
Contains more Mono. FatMonounsaturated fat +169.2%
~equal in Saturated fat ~0.092g

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.