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  6. Beefsteak raw vs. Mango

Beefsteak raw vs. Mango — In-Depth Nutrition Comparison

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Significant differences between beefsteak raw and mango

  • Beefsteak raw has more vitamin B12, selenium, zinc, vitamin B6, phosphorus, vitamin B3, and iron; however, mango is richer in vitamin C and vitamin A.
  • Beefsteak raw covers your daily vitamin B12 needs 112% more than mango.
  • Mango has a higher glycemic index. The glycemic index of mango is 51, while the glycemic index of beefsteak raw is 0.

Specific food types used in this comparison are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Mangos, raw.

Infographic

Beefsteak 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% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Mango
Mango
4
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 PotassiumPotassium +123.2%
Contains more IronIron +1150%
Contains more ZincZinc +5788.9%
Contains more PhosphorusPhosphorus +1471.4%
Contains more SeleniumSelenium +4550%
Contains more CalciumCalcium +120%
Contains more CopperCopper +40.5%
Contains less SodiumSodium -98.2%

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Mango
Mango
7
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +167.9%
Contains more Vitamin B2Vitamin B2 +378.9%
Contains more Vitamin B3Vitamin B3 +654.6%
Contains more Vitamin B6Vitamin B6 +356.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2600%
Contains more Vitamin KVitamin K +180%
Contains more FolateFolate +1333.3%

All nutrients comparison - raw data values

Nutrient Beefsteak raw Mango DV% diff.
Vitamin B12 2.69µg 0µg 112%
Selenium 27.9µg 0.6µg 50%
Zinc 5.3mg 0.09mg 47%
Protein 21.38g 0.82g 41%
Vitamin C 0mg 36.4mg 40%
Vitamin B6 0.543mg 0.119mg 33%
Phosphorus 220mg 14mg 29%
Vitamin B3 5.048mg 0.669mg 27%
Iron 2mg 0.16mg 23%
Cholesterol 67mg 0mg 22%
Vitamin B2 0.182mg 0.038mg 11%
Folate 3µg 43µg 10%
Saturated fat 1.875g 0.092g 8%
Fats 5.36g 0.38g 8%
Potassium 375mg 168mg 6%
Monounsaturated fat 2.354g 0.14g 6%
Fiber 0g 1.6g 6%
Fructose 4.68g 6%
Vitamin A 2µg 54µg 6%
Vitamin E 0.9mg 6%
Carbs 0g 14.98g 5%
Vitamin B5 0.197mg 4%
Calories 134kcal 60kcal 4%
Vitamin B1 0.075mg 0.028mg 4%
Copper 0.079mg 0.111mg 4%
Magnesium 25mg 10mg 4%
Manganese 0.063mg 3%
Sodium 55mg 1mg 2%
Vitamin K 1.5µg 4.2µg 2%
Vitamin D 0.1µg 0µg 1%
Calcium 5mg 11mg 1%
Choline 7.6mg 1%
Polyunsaturated fat 0.189g 0.071g 1%
Net carbs 0g 13.38g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 13.66g N/A
Trans fat 0.253g 0g N/A
Tryptophan 0.262mg 0.013mg 0%
Threonine 1.099mg 0.031mg 0%
Isoleucine 1.09mg 0.029mg 0%
Leucine 2.011mg 0.05mg 0%
Lysine 2.247mg 0.066mg 0%
Methionine 0.621mg 0.008mg 0%
Phenylalanine 0.931mg 0.027mg 0%
Valine 1.152mg 0.042mg 0%
Histidine 0.868mg 0.019mg 0%
Omega-3 - DPA 0.008g 0g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Mango
Mango
3
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 +2507.3%
Contains more FatsFats +1310.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +14.4%
~equal in Other ~0.36g

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 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 Mono. FatMonounsaturated fat +1581.4%
Contains more Poly. FatPolyunsaturated fat +166.2%
Contains less Sat. FatSaturated fat -95.1%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.