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  6. Mango vs. Green beans

Mango vs. Green beans — In-Depth Nutrition Comparison

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How are mango and green beans different?

  • Mango is higher in vitamin C, vitamin A, and copper; however, green beans are richer in vitamin K, manganese, fiber, and iron.
  • Daily need coverage for vitamin K for green beans is 36% higher.
  • Mango contains 4 times more vitamin C than green beans. While mango contains 36.4mg of vitamin C, green beans contain only 9.7mg.
  • Green beans have a lower glycemic index (20) than mango (51).

Mangos, raw and Beans, snap, green, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Mango vs Green beans 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
3
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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more PotassiumPotassium +15.1%
Contains more CopperCopper +94.7%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +300%
Contains more IronIron +306.3%
Contains more ZincZinc +177.8%
Contains more PhosphorusPhosphorus +107.1%
Contains more ManganeseManganese +352.4%
~equal in Sodium ~1mg

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
6
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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin CVitamin C +275.3%
Contains more Vitamin AVitamin A +68.8%
Contains more Vitamin EVitamin E +95.7%
Contains more Vitamin B5Vitamin B5 +166.2%
Contains more Vitamin B6Vitamin B6 +112.5%
Contains more FolateFolate +30.3%
Contains more Vitamin B1Vitamin B1 +164.3%
Contains more Vitamin B2Vitamin B2 +155.3%
Contains more Vitamin KVitamin K +1040.5%
Contains more CholineCholine +122.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.614mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mango Green beans DV% diff.
Vitamin K 4.2µg 47.9µg 36%
Vitamin C 36.4mg 9.7mg 30%
Manganese 0.063mg 0.285mg 10%
Fructose 4.68g 6%
Iron 0.16mg 0.65mg 6%
Copper 0.111mg 0.057mg 6%
Fiber 1.6g 3.2g 6%
Vitamin B6 0.119mg 0.056mg 5%
Vitamin B2 0.038mg 0.097mg 5%
Vitamin B1 0.028mg 0.074mg 4%
Calcium 11mg 44mg 3%
Vitamin E 0.9mg 0.46mg 3%
Folate 43µg 33µg 3%
Phosphorus 14mg 29mg 2%
Choline 7.6mg 16.9mg 2%
Vitamin A 54µg 32µg 2%
Magnesium 10mg 18mg 2%
Protein 0.82g 1.89g 2%
Carbs 14.98g 7.88g 2%
Vitamin B5 0.197mg 0.074mg 2%
Calories 60kcal 35kcal 1%
Potassium 168mg 146mg 1%
Zinc 0.09mg 0.25mg 1%
Selenium 0.6µg 0.2µg 1%
Fats 0.38g 0.28g 0%
Net carbs 13.38g 4.68g N/A
Sugar 13.66g 3.63g N/A
Sodium 1mg 1mg 0%
Vitamin B3 0.669mg 0.614mg 0%
Saturated fat 0.092g 0.064g 0%
Monounsaturated fat 0.14g 0.011g 0%
Polyunsaturated fat 0.071g 0.145g 0%
Tryptophan 0.013mg 0.02mg 0%
Threonine 0.031mg 0.082mg 0%
Isoleucine 0.029mg 0.069mg 0%
Leucine 0.05mg 0.116mg 0%
Lysine 0.066mg 0.091mg 0%
Methionine 0.008mg 0.023mg 0%
Phenylalanine 0.027mg 0.069mg 0%
Valine 0.042mg 0.093mg 0%
Histidine 0.019mg 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more FatsFats +35.7%
Contains more CarbsCarbs +90.1%
Contains more ProteinProtein +130.5%
Contains more OtherOther +102.8%
~equal in Water ~89.22g

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +1172.7%
Contains less Sat. FatSaturated fat -30.4%
Contains more Poly. FatPolyunsaturated fat +104.2%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.