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  6. Green bean raw vs. Mango

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

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How are green bean raw and mango different?

  • Green bean raw is richer in vitamin K, iron, manganese, and vitamin B2, while mango is higher in vitamin C and vitamin A.
  • Green bean raw covers your daily need for vitamin K, 32% more than mango.
  • Green bean raw contains 6 times more iron than mango. Green bean raw contains 1.03mg of iron, while mango contains 0.16mg.
  • Mango has a higher glycemic index (51) than green bean raw (20).

Beans, snap, green, raw and Mangos, raw types were used in this article.

Infographic

Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Mango
Mango
2
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 +150%
Contains more CalciumCalcium +236.4%
Contains more PotassiumPotassium +25.6%
Contains more IronIron +543.8%
Contains more ZincZinc +166.7%
Contains more PhosphorusPhosphorus +171.4%
Contains more ManganeseManganese +242.9%
Contains more CopperCopper +60.9%
Contains less SodiumSodium -83.3%
~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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Mango
Mango
4
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 +192.9%
Contains more Vitamin B2Vitamin B2 +173.7%
Contains more Vitamin B5Vitamin B5 +14.2%
Contains more Vitamin B6Vitamin B6 +18.5%
Contains more Vitamin KVitamin K +923.8%
Contains more CholineCholine +101.3%
Contains more Vitamin CVitamin C +198.4%
Contains more Vitamin AVitamin A +54.3%
Contains more Vitamin EVitamin E +119.5%
Contains more FolateFolate +30.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.669mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green bean raw Mango DV% diff.
Vitamin K 43µg 4.2µg 32%
Vitamin C 12.2mg 36.4mg 27%
Iron 1.03mg 0.16mg 11%
Manganese 0.216mg 0.063mg 7%
Vitamin B1 0.082mg 0.028mg 5%
Vitamin B2 0.104mg 0.038mg 5%
Copper 0.069mg 0.111mg 5%
Fiber 2.7g 1.6g 4%
Fructose 1.39g 4.68g 4%
Magnesium 25mg 10mg 4%
Calcium 37mg 11mg 3%
Folate 33µg 43µg 3%
Phosphorus 38mg 14mg 3%
Vitamin E 0.41mg 0.9mg 3%
Carbs 6.97g 14.98g 3%
Vitamin B6 0.141mg 0.119mg 2%
Protein 1.83g 0.82g 2%
Vitamin A 35µg 54µg 2%
Choline 15.3mg 7.6mg 1%
Vitamin B5 0.225mg 0.197mg 1%
Potassium 211mg 168mg 1%
Calories 31kcal 60kcal 1%
Zinc 0.24mg 0.09mg 1%
Fats 0.22g 0.38g 0%
Net carbs 4.27g 13.38g N/A
Sugar 3.26g 13.66g N/A
Starch 0.88g 0%
Sodium 6mg 1mg 0%
Selenium 0.6µg 0.6µg 0%
Vitamin B3 0.734mg 0.669mg 0%
Saturated fat 0.05g 0.092g 0%
Monounsaturated fat 0.01g 0.14g 0%
Polyunsaturated fat 0.113g 0.071g 0%
Tryptophan 0.019mg 0.013mg 0%
Threonine 0.079mg 0.031mg 0%
Isoleucine 0.066mg 0.029mg 0%
Leucine 0.112mg 0.05mg 0%
Lysine 0.088mg 0.066mg 0%
Methionine 0.022mg 0.008mg 0%
Phenylalanine 0.067mg 0.027mg 0%
Valine 0.09mg 0.042mg 0%
Histidine 0.034mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 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 +123.2%
Contains more OtherOther +83.3%
Contains more FatsFats +72.7%
Contains more CarbsCarbs +114.9%
~equal in Water ~83.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 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 less Sat. FatSaturated fat -45.7%
Contains more Poly. FatPolyunsaturated fat +59.2%
Contains more Mono. FatMonounsaturated fat +1300%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
21% 9% 36% 34%
Starch: 0.88 g
Sucrose: 0.36 g
Glucose: 1.51 g
Fructose: 1.39 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Mango
Mango
3
51% 15% 34%
Starch: 0 g
Sucrose: 6.97 g
Glucose: 2.01 g
Fructose: 4.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +1836.1%
Contains more GlucoseGlucose +33.1%
Contains more FructoseFructose +236.7%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.