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  6. Mango vs. Beefsteak raw

Mango vs. Beefsteak raw — In-Depth Nutrition Comparison

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Significant differences between mango and beefsteak raw

  • Mango has more vitamin C and vitamin A; however, beefsteak raw is richer in vitamin B12, selenium, zinc, vitamin B6, phosphorus, vitamin B3, and iron.
  • Beefsteak raw covers your daily vitamin B12 needs 112% more than mango.
  • Mango has a higher glycemic index. The glycemic index of mango is 51, while the glycemic index of beefsteak raw is 0.

Specific food types used in this comparison are Mangos, raw and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Mango vs Beefsteak 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
4
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% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more CalciumCalcium +120%
Contains more CopperCopper +40.5%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +150%
Contains more PotassiumPotassium +123.2%
Contains more IronIron +1150%
Contains more ZincZinc +5788.9%
Contains more PhosphorusPhosphorus +1471.4%
Contains more SeleniumSelenium +4550%

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
7
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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2600%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +180%
Contains more FolateFolate +1333.3%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +167.9%
Contains more Vitamin B2Vitamin B2 +378.9%
Contains more Vitamin B3Vitamin B3 +654.6%
Contains more Vitamin B6Vitamin B6 +356.3%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Mango Beefsteak raw DV% diff.
Vitamin B12 0µg 2.69µg 112%
Selenium 0.6µg 27.9µg 50%
Zinc 0.09mg 5.3mg 47%
Protein 0.82g 21.38g 41%
Vitamin C 36.4mg 0mg 40%
Vitamin B6 0.119mg 0.543mg 33%
Phosphorus 14mg 220mg 29%
Vitamin B3 0.669mg 5.048mg 27%
Iron 0.16mg 2mg 23%
Cholesterol 0mg 67mg 22%
Vitamin B2 0.038mg 0.182mg 11%
Folate 43µg 3µg 10%
Saturated fat 0.092g 1.875g 8%
Fats 0.38g 5.36g 8%
Potassium 168mg 375mg 6%
Monounsaturated fat 0.14g 2.354g 6%
Fiber 1.6g 0g 6%
Fructose 4.68g 6%
Vitamin A 54µg 2µg 6%
Vitamin E 0.9mg 6%
Carbs 14.98g 0g 5%
Vitamin B5 0.197mg 4%
Calories 60kcal 134kcal 4%
Vitamin B1 0.028mg 0.075mg 4%
Copper 0.111mg 0.079mg 4%
Magnesium 10mg 25mg 4%
Manganese 0.063mg 3%
Sodium 1mg 55mg 2%
Vitamin K 4.2µg 1.5µg 2%
Vitamin D 0µg 0.1µg 1%
Calcium 11mg 5mg 1%
Choline 7.6mg 1%
Polyunsaturated fat 0.071g 0.189g 1%
Net carbs 13.38g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 13.66g 0g N/A
Trans fat 0g 0.253g N/A
Tryptophan 0.013mg 0.262mg 0%
Threonine 0.031mg 1.099mg 0%
Isoleucine 0.029mg 1.09mg 0%
Leucine 0.05mg 2.011mg 0%
Lysine 0.066mg 2.247mg 0%
Methionine 0.008mg 0.621mg 0%
Phenylalanine 0.027mg 0.931mg 0%
Valine 0.042mg 1.152mg 0%
Histidine 0.019mg 0.868mg 0%
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
3
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +14.4%
Contains more ProteinProtein +2507.3%
Contains more FatsFats +1310.5%
~equal in Other ~0.33g

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -95.1%
Contains more Mono. FatMonounsaturated fat +1581.4%
Contains more Poly. FatPolyunsaturated fat +166.2%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.