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  6. Mango vs. Black gram

Mango vs. Black gram — In-Depth Nutrition Comparison

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How are mango and black gram different?

  • Mango is higher in vitamin C; however, black gram is richer in copper, iron, fiber, manganese, magnesium, phosphorus, folate, zinc, and potassium.
  • Daily need coverage for copper for black gram is 97% higher.

Mangos, raw and Mungo beans, mature seeds, raw are the varieties used in this article.

Infographic

Mango vs Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains less SodiumSodium -97.4%
Contains more MagnesiumMagnesium +2570%
Contains more CalciumCalcium +1154.5%
Contains more PotassiumPotassium +485.1%
Contains more IronIron +4631.3%
Contains more CopperCopper +783.8%
Contains more ZincZinc +3622.2%
Contains more PhosphorusPhosphorus +2607.1%
Contains more ManganeseManganese +2323.8%
Contains more SeleniumSelenium +1266.7%

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
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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +5300%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +875%
Contains more Vitamin B2Vitamin B2 +568.4%
Contains more Vitamin B3Vitamin B3 +116.3%
Contains more Vitamin B5Vitamin B5 +359.9%
Contains more Vitamin B6Vitamin B6 +136.1%
Contains more FolateFolate +402.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mango Black gram DV% diff.
Copper 0.111mg 0.981mg 97%
Iron 0.16mg 7.57mg 93%
Fiber 1.6g 18.3g 67%
Manganese 0.063mg 1.527mg 64%
Magnesium 10mg 267mg 61%
Phosphorus 14mg 379mg 52%
Protein 0.82g 25.21g 49%
Folate 43µg 216µg 43%
Vitamin C 36.4mg 0mg 40%
Zinc 0.09mg 3.35mg 30%
Potassium 168mg 983mg 24%
Vitamin B1 0.028mg 0.273mg 20%
Vitamin B2 0.038mg 0.254mg 17%
Carbs 14.98g 58.99g 15%
Vitamin B5 0.197mg 0.906mg 14%
Selenium 0.6µg 8.2µg 14%
Calories 60kcal 341kcal 14%
Calcium 11mg 138mg 13%
Vitamin B6 0.119mg 0.281mg 12%
Polyunsaturated fat 0.071g 1.071g 7%
Vitamin E 0.9mg 6%
Vitamin A 54µg 1µg 6%
Fructose 4.68g 6%
Vitamin B3 0.669mg 1.447mg 5%
Vitamin K 4.2µg 4%
Fats 0.38g 1.64g 2%
Sodium 1mg 38mg 2%
Choline 7.6mg 1%
Net carbs 13.38g 40.69g N/A
Sugar 13.66g N/A
Saturated fat 0.092g 0.114g 0%
Monounsaturated fat 0.14g 0.085g 0%
Tryptophan 0.013mg 0.263mg 0%
Threonine 0.031mg 0.875mg 0%
Isoleucine 0.029mg 1.287mg 0%
Leucine 0.05mg 2.089mg 0%
Lysine 0.066mg 1.674mg 0%
Methionine 0.008mg 0.367mg 0%
Phenylalanine 0.027mg 1.473mg 0%
Valine 0.042mg 1.416mg 0%
Histidine 0.019mg 0.706mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
1
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more WaterWater +672.8%
Contains more ProteinProtein +2974.4%
Contains more FatsFats +331.6%
Contains more CarbsCarbs +293.8%
Contains more OtherOther +833.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
Mango
2
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 g
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains less Sat. FatSaturated fat -19.3%
Contains more Mono. FatMonounsaturated fat +64.7%
Contains more Poly. FatPolyunsaturated fat +1408.5%

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.