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  6. Mango vs. Black turtle bean

Mango vs. Black turtle bean — In-Depth Nutrition Comparison

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Important differences between mango and black turtle bean

  • Mango has more vitamin C; however, black turtle bean has more iron, folate, copper, vitamin B1, phosphorus, fiber, manganese, potassium, and magnesium.
  • Black turtle bean's daily need coverage for iron is 107% more.
  • Mango has a higher glycemic index than black turtle bean.

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

Infographic

Mango vs Black turtle bean 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains less SodiumSodium -88.9%
Contains more MagnesiumMagnesium +1500%
Contains more CalciumCalcium +1354.5%
Contains more PotassiumPotassium +792.9%
Contains more IronIron +5337.5%
Contains more CopperCopper +800.9%
Contains more ZincZinc +2344.4%
Contains more PhosphorusPhosphorus +3042.9%
Contains more ManganeseManganese +1487.3%
Contains more SeleniumSelenium +433.3%

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.
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%
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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +328.6%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +3114.3%
Contains more Vitamin B2Vitamin B2 +407.9%
Contains more Vitamin B3Vitamin B3 +192.2%
Contains more Vitamin B5Vitamin B5 +356.3%
Contains more Vitamin B6Vitamin B6 +140.3%
Contains more Vitamin KVitamin K +33.3%
Contains more FolateFolate +932.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mango Black turtle bean DV% diff.
Iron 0.16mg 8.7mg 107%
Folate 43µg 444µg 100%
Copper 0.111mg 1mg 99%
Vitamin B1 0.028mg 0.9mg 73%
Phosphorus 14mg 440mg 61%
Fiber 1.6g 15.5g 56%
Manganese 0.063mg 1mg 41%
Protein 0.82g 21.25g 41%
Vitamin C 36.4mg 0mg 40%
Potassium 168mg 1500mg 39%
Magnesium 10mg 160mg 36%
Zinc 0.09mg 2.2mg 19%
Carbs 14.98g 63.25g 16%
Calcium 11mg 160mg 15%
Vitamin B5 0.197mg 0.899mg 14%
Calories 60kcal 339kcal 14%
Vitamin B6 0.119mg 0.286mg 13%
Vitamin B2 0.038mg 0.193mg 12%
Vitamin B3 0.669mg 1.955mg 8%
Vitamin A 54µg 0µg 6%
Fructose 4.68g 6%
Selenium 0.6µg 3.2µg 5%
Vitamin E 0.9mg 0.21mg 5%
Polyunsaturated fat 0.071g 0.387g 2%
Saturated fat 0.092g 0.232g 1%
Vitamin K 4.2µg 5.6µg 1%
Fats 0.38g 0.9g 1%
Choline 7.6mg 1%
Net carbs 13.38g 47.75g N/A
Sugar 13.66g 2.12g N/A
Sodium 1mg 9mg 0%
Monounsaturated fat 0.14g 0.078g 0%
Tryptophan 0.013mg 0.252mg 0%
Threonine 0.031mg 0.894mg 0%
Isoleucine 0.029mg 0.938mg 0%
Leucine 0.05mg 1.697mg 0%
Lysine 0.066mg 1.459mg 0%
Methionine 0.008mg 0.32mg 0%
Phenylalanine 0.027mg 1.149mg 0%
Valine 0.042mg 1.112mg 0%
Histidine 0.019mg 0.592mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more WaterWater +658.7%
Contains more ProteinProtein +2491.5%
Contains more FatsFats +136.8%
Contains more CarbsCarbs +322.2%
Contains more OtherOther +900%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains less Sat. FatSaturated fat -60.3%
Contains more Mono. FatMonounsaturated fat +79.5%
Contains more Poly. FatPolyunsaturated fat +445.1%

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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrients
  2. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.