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  6. Mango vs. Béchamel sauce

Mango vs. Béchamel sauce — In-Depth Nutrition Comparison

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Differences between mango and béchamel sauce

  • Mango has more vitamin C, vitamin A, copper, and folate, while béchamel sauce has more vitamin B12, phosphorus, calcium, and vitamin B2.
  • Mango's daily need coverage for vitamin C is 40% higher.
  • Béchamel sauce contains 9 times less copper than mango. Mango contains 0.111mg of copper, while béchamel sauce contains 0.013mg.
  • The amount of saturated fat in mango is lower.

The food types used in this comparison are Mangos, raw and Sauce, homemade, white, thin.

Infographic

Mango vs Béchamel sauce 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 11% 38% 14% 7.9% 4.3% 11% 43% 43% 3.1% 18%
Contains more CopperCopper +753.8%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +162.5%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +1045.5%
Contains more IronIron +31.3%
Contains more ZincZinc +366.7%
Contains more PhosphorusPhosphorus +621.4%
Contains more SeleniumSelenium +450%
~equal in Potassium ~163mg

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 2.7% 24% 3.4% 18% 14% 42% 4.9% 20% 9.5% 38% 1.5% 6.8% 7.7%
Contains more Vitamin CVitamin C +4450%
Contains more Vitamin EVitamin E +429.4%
Contains more Vitamin B3Vitamin B3 +156.3%
Contains more Vitamin B6Vitamin B6 +190.2%
Contains more Vitamin KVitamin K +600%
Contains more FolateFolate +377.8%
Contains more Vitamin AVitamin A +35.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +96.4%
Contains more Vitamin B2Vitamin B2 +384.2%
Contains more Vitamin B5Vitamin B5 +72.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +85.5%

All nutrients comparison - raw data values

Nutrient Mango Béchamel sauce DV% diff.
Vitamin C 36.4mg 0.8mg 40%
Sodium 1mg 328mg 14%
Vitamin B12 0µg 0.3µg 13%
Phosphorus 14mg 101mg 12%
Calcium 11mg 126mg 12%
Vitamin B2 0.038mg 0.184mg 11%
Copper 0.111mg 0.013mg 11%
Polyunsaturated fat 0.071g 1.586g 10%
Fats 0.38g 6.73g 10%
Saturated fat 0.092g 2.152g 9%
Folate 43µg 9µg 9%
Monounsaturated fat 0.14g 2.67g 6%
Vitamin D 0IU 49IU 6%
Vitamin D 0µg 1.2µg 6%
Vitamin B6 0.119mg 0.041mg 6%
Fiber 1.6g 0.1g 6%
Protein 0.82g 3.77g 6%
Fructose 4.68g 6%
Selenium 0.6µg 3.3µg 5%
Vitamin E 0.9mg 0.17mg 5%
Vitamin B3 0.669mg 0.261mg 3%
Carbs 14.98g 7.4g 3%
Vitamin K 4.2µg 0.6µg 3%
Vitamin B5 0.197mg 0.339mg 3%
Cholesterol 0mg 8mg 3%
Zinc 0.09mg 0.42mg 3%
Calories 60kcal 105kcal 2%
Vitamin B1 0.028mg 0.055mg 2%
Vitamin A 54µg 73µg 2%
Manganese 0.063mg 0.024mg 2%
Iron 0.16mg 0.21mg 1%
Magnesium 10mg 15mg 1%
Choline 7.6mg 14.1mg 1%
Net carbs 13.38g 7.3g N/A
Potassium 168mg 163mg 0%
Sugar 13.66g 4.78g N/A
Tryptophan 0.013mg 0.046mg 0%
Threonine 0.031mg 0.147mg 0%
Isoleucine 0.029mg 0.198mg 0%
Leucine 0.05mg 0.32mg 0%
Lysine 0.066mg 0.259mg 0%
Methionine 0.008mg 0.082mg 0%
Phenylalanine 0.027mg 0.157mg 0%
Valine 0.042mg 0.219mg 0%
Histidine 0.019mg 0.089mg 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
4% 7% 7% 81%
Protein: 3.77 g
Fats: 6.73 g
Carbs: 7.4 g
Water: 80.66 g
Other: 1.44 g
Contains more CarbsCarbs +102.4%
Contains more ProteinProtein +359.8%
Contains more FatsFats +1671.1%
Contains more OtherOther +300%
~equal in Water ~80.66g

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
34% 42% 25%
Saturated fat: Sat. Fat 2.152 g
Monounsaturated fat: Mono. Fat 2.67 g
Polyunsaturated fat: Poly. Fat 1.586 g
Contains less Sat. FatSaturated fat -95.7%
Contains more Mono. FatMonounsaturated fat +1807.1%
Contains more Poly. FatPolyunsaturated fat +2133.8%

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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

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.