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  6. Mango vs. Kidney beans raw

Mango vs. Kidney beans raw — In-Depth Nutrition Comparison

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Summary of differences between mango and kidney beans raw

  • Mango has more vitamin C; however, kidney beans raw is higher in iron, copper, fiber, folate, phosphorus, vitamin B1, manganese, potassium, and magnesium.
  • Kidney beans raw covers your daily need for iron, 101% more than mango.
  • Mango has 8 times more vitamin C than kidney beans raw. While mango has 36.4mg of vitamin C, kidney beans raw has only 4.5mg.
  • The glycemic index of mango is higher.

These are the specific foods used in this comparison Mangos, raw and Beans, kidney, all types, mature seeds, raw.

Infographic

Mango vs Kidney beans raw 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains less SodiumSodium -95.8%
Contains more MagnesiumMagnesium +1300%
Contains more CalciumCalcium +1200%
Contains more PotassiumPotassium +736.9%
Contains more IronIron +5025%
Contains more CopperCopper +763.1%
Contains more ZincZinc +3000%
Contains more PhosphorusPhosphorus +2807.1%
Contains more ManganeseManganese +1520.6%
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin CVitamin C +708.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +309.1%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1789.3%
Contains more Vitamin B2Vitamin B2 +476.3%
Contains more Vitamin B3Vitamin B3 +207.9%
Contains more Vitamin B5Vitamin B5 +295.9%
Contains more Vitamin B6Vitamin B6 +233.6%
Contains more Vitamin KVitamin K +352.4%
Contains more FolateFolate +816.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mango Kidney beans raw DV% diff.
Iron 0.16mg 8.2mg 101%
Copper 0.111mg 0.958mg 94%
Fiber 1.6g 24.9g 93%
Folate 43µg 394µg 88%
Phosphorus 14mg 407mg 56%
Protein 0.82g 23.58g 46%
Vitamin B1 0.028mg 0.529mg 42%
Manganese 0.063mg 1.021mg 42%
Potassium 168mg 1406mg 36%
Vitamin C 36.4mg 4.5mg 35%
Magnesium 10mg 140mg 31%
Zinc 0.09mg 2.79mg 25%
Vitamin B6 0.119mg 0.397mg 21%
Carbs 14.98g 60.01g 15%
Vitamin B2 0.038mg 0.219mg 14%
Calories 60kcal 333kcal 14%
Calcium 11mg 143mg 13%
Vitamin K 4.2µg 19µg 12%
Vitamin B5 0.197mg 0.78mg 12%
Vitamin B3 0.669mg 2.06mg 9%
Vitamin A 54µg 0µg 6%
Fructose 4.68g 6%
Vitamin E 0.9mg 0.22mg 5%
Selenium 0.6µg 3.2µg 5%
Polyunsaturated fat 0.071g 0.457g 3%
Sodium 1mg 24mg 1%
Fats 0.38g 0.83g 1%
Choline 7.6mg 1%
Net carbs 13.38g 35.11g N/A
Sugar 13.66g 2.23g N/A
Saturated fat 0.092g 0.12g 0%
Monounsaturated fat 0.14g 0.064g 0%
Tryptophan 0.013mg 0.279mg 0%
Threonine 0.031mg 0.992mg 0%
Isoleucine 0.029mg 1.041mg 0%
Leucine 0.05mg 1.882mg 0%
Lysine 0.066mg 1.618mg 0%
Methionine 0.008mg 0.355mg 0%
Phenylalanine 0.027mg 1.275mg 0%
Valine 0.042mg 1.233mg 0%
Histidine 0.019mg 0.656mg 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more WaterWater +610.3%
Contains more ProteinProtein +2775.6%
Contains more FatsFats +118.4%
Contains more CarbsCarbs +300.6%
Contains more OtherOther +963.9%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains less Sat. FatSaturated fat -23.3%
Contains more Mono. FatMonounsaturated fat +118.8%
Contains more Poly. FatPolyunsaturated fat +543.7%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.