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  6. Mango vs. Navy bean raw

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

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Important differences between mango and navy bean raw

  • Mango has more vitamin A and vitamin C; however, navy bean raw has more vitamin B1, copper, folate, iron, magnesium, manganese, vitamin B2, and vitamin B5.
  • Navy bean raw's daily need coverage for vitamin B1 is 30% more.
  • Mango has 271 times more vitamin A than navy bean raw. Mango has 1082IU of vitamin A, while navy bean raw has 4IU.
  • Mango has a higher glycemic index than navy bean raw.

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

Infographic

Mango vs Navy bean 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains less SodiumSodium -92.3%
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%
~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.
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%
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%
Contains more Vitamin CVitamin C +93.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

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