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Mango vs. Beef tenderloin — In-Depth Nutrition Comparison

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A recap on differences between mango and beef tenderloin

  • Mango is higher in vitamin C and vitamin A, yet beef tenderloin is higher in vitamin B12, selenium, iron, zinc, phosphorus, and vitamin B2.
  • Beef tenderloin covers your daily vitamin B12 needs 103% more than mango.
  • The amount of saturated fat in mango is lower.
  • The glycemic index of beef tenderloin is lower.

Food varieties used in this article are Mangos, raw and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Mango vs Beef tenderloin infographic
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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
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 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Contains more CalciumCalcium +22.2%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +350%
Contains more MagnesiumMagnesium +120%
Contains more PotassiumPotassium +97%
Contains more IronIron +1843.8%
Contains more CopperCopper +10.8%
Contains more ZincZinc +4377.8%
Contains more PhosphorusPhosphorus +1350%
Contains more SeleniumSelenium +3716.7%

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
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 0% 0% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +437.5%
Contains more Vitamin B1Vitamin B1 +221.4%
Contains more Vitamin B2Vitamin B2 +584.2%
Contains more Vitamin B3Vitamin B3 +348.4%
Contains more Vitamin B5Vitamin B5 +26.9%
Contains more Vitamin B6Vitamin B6 +110.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1097.4%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Mango Beef tenderloin DV% diff.
Vitamin B12 0µg 2.46µg 103%
Protein 0.82g 23.9g 46%
Saturated fat 0.092g 9.72g 44%
Selenium 0.6µg 22.9µg 41%
Vitamin C 36.4mg 0mg 40%
Fats 0.38g 24.6g 37%
Iron 0.16mg 3.11mg 37%
Zinc 0.09mg 4.03mg 36%
Cholesterol 0mg 85mg 28%
Phosphorus 14mg 203mg 27%
Monounsaturated fat 0.14g 10.27g 25%
Vitamin B2 0.038mg 0.26mg 17%
Choline 7.6mg 91mg 15%
Vitamin B3 0.669mg 3mg 15%
Calories 60kcal 324kcal 13%
Vitamin B6 0.119mg 0.25mg 10%
Folate 43µg 8µg 9%
Polyunsaturated fat 0.071g 1g 6%
Fructose 4.68g 6%
Vitamin A 54µg 0µg 6%
Fiber 1.6g 0g 6%
Vitamin E 0.9mg 6%
Vitamin B1 0.028mg 0.09mg 5%
Potassium 168mg 331mg 5%
Carbs 14.98g 0g 5%
Vitamin K 4.2µg 4%
Magnesium 10mg 22mg 3%
Manganese 0.063mg 0.014mg 2%
Sodium 1mg 57mg 2%
Vitamin B5 0.197mg 0.25mg 1%
Copper 0.111mg 0.123mg 1%
Net carbs 13.38g 0g N/A
Calcium 11mg 9mg 0%
Sugar 13.66g 0g N/A
Tryptophan 0.013mg 0.268mg 0%
Threonine 0.031mg 1.044mg 0%
Isoleucine 0.029mg 1.075mg 0%
Leucine 0.05mg 1.889mg 0%
Lysine 0.066mg 1.989mg 0%
Methionine 0.008mg 0.612mg 0%
Phenylalanine 0.027mg 0.933mg 0%
Valine 0.042mg 1.163mg 0%
Histidine 0.019mg 0.818mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
2
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +72.5%
Contains more ProteinProtein +2814.6%
Contains more FatsFats +6373.7%
Contains more OtherOther +769.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +7235.7%
Contains more Poly. FatPolyunsaturated fat +1308.5%

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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. Beef tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.