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  6. Mango vs. Green bean raw

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

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How are mango and green bean raw different?

  • Mango is richer in vitamin C and vitamin A, while green bean raw is higher in vitamin K, iron, manganese, and vitamin B2.
  • Green bean raw covers your daily need for vitamin K, 32% more than mango.
  • Mango contains 3 times more vitamin C than green bean raw. Mango contains 36.4mg of vitamin C, while green bean raw contains 12.2mg.
  • Mango has a higher glycemic index (51) than green bean raw (20).

Mangos, raw and Beans, snap, green, raw types were used in this article.

Infographic

Mango vs Green 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
2
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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more CopperCopper +60.9%
Contains less SodiumSodium -83.3%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +236.4%
Contains more PotassiumPotassium +25.6%
Contains more IronIron +543.8%
Contains more ZincZinc +166.7%
Contains more PhosphorusPhosphorus +171.4%
Contains more ManganeseManganese +242.9%
~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
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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin CVitamin C +198.4%
Contains more Vitamin AVitamin A +54.3%
Contains more Vitamin EVitamin E +119.5%
Contains more FolateFolate +30.3%
Contains more Vitamin B1Vitamin B1 +192.9%
Contains more Vitamin B2Vitamin B2 +173.7%
Contains more Vitamin B5Vitamin B5 +14.2%
Contains more Vitamin B6Vitamin B6 +18.5%
Contains more Vitamin KVitamin K +923.8%
Contains more CholineCholine +101.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.734mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mango Green bean raw DV% diff.
Vitamin K 4.2µg 43µg 32%
Vitamin C 36.4mg 12.2mg 27%
Iron 0.16mg 1.03mg 11%
Manganese 0.063mg 0.216mg 7%
Vitamin B1 0.028mg 0.082mg 5%
Vitamin B2 0.038mg 0.104mg 5%
Copper 0.111mg 0.069mg 5%
Fiber 1.6g 2.7g 4%
Fructose 4.68g 1.39g 4%
Magnesium 10mg 25mg 4%
Calcium 11mg 37mg 3%
Folate 43µg 33µg 3%
Phosphorus 14mg 38mg 3%
Vitamin E 0.9mg 0.41mg 3%
Carbs 14.98g 6.97g 3%
Vitamin B6 0.119mg 0.141mg 2%
Protein 0.82g 1.83g 2%
Vitamin A 54µg 35µg 2%
Choline 7.6mg 15.3mg 1%
Vitamin B5 0.197mg 0.225mg 1%
Potassium 168mg 211mg 1%
Calories 60kcal 31kcal 1%
Zinc 0.09mg 0.24mg 1%
Fats 0.38g 0.22g 0%
Net carbs 13.38g 4.27g N/A
Sugar 13.66g 3.26g N/A
Starch 0.88g 0%
Sodium 1mg 6mg 0%
Selenium 0.6µg 0.6µg 0%
Vitamin B3 0.669mg 0.734mg 0%
Saturated fat 0.092g 0.05g 0%
Monounsaturated fat 0.14g 0.01g 0%
Polyunsaturated fat 0.071g 0.113g 0%
Tryptophan 0.013mg 0.019mg 0%
Threonine 0.031mg 0.079mg 0%
Isoleucine 0.029mg 0.066mg 0%
Leucine 0.05mg 0.112mg 0%
Lysine 0.066mg 0.088mg 0%
Methionine 0.008mg 0.022mg 0%
Phenylalanine 0.027mg 0.067mg 0%
Valine 0.042mg 0.09mg 0%
Histidine 0.019mg 0.034mg 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% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more FatsFats +72.7%
Contains more CarbsCarbs +114.9%
Contains more ProteinProtein +123.2%
Contains more OtherOther +83.3%
~equal in Water ~90.32g

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% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +1300%
Contains less Sat. FatSaturated fat -45.7%
Contains more Poly. FatPolyunsaturated fat +59.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mango
Mango
3
51% 15% 34%
Starch: 0 g
Sucrose: 6.97 g
Glucose: 2.01 g
Fructose: 4.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
21% 9% 36% 34%
Starch: 0.88 g
Sucrose: 0.36 g
Glucose: 1.51 g
Fructose: 1.39 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +1836.1%
Contains more GlucoseGlucose +33.1%
Contains more FructoseFructose +236.7%
Contains more StarchStarch +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.