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  6. Mango vs. Cocoa bean

Mango vs. Cocoa bean — In-Depth Nutrition Comparison

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Important differences between mango and cocoa bean

  • Mango has more vitamin C; however, cocoa bean has more copper, iron, manganese, fiber, magnesium, phosphorus, potassium, and zinc.
  • Cocoa bean's daily need coverage for copper is 388% more.
  • Mango is lower in saturated fat.

The food varieties used in the comparison are Mangos, raw and Cocoa, dry powder, unsweetened, processed with alkali.

Infographic

Mango vs Cocoa bean 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 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Contains less SodiumSodium -94.7%
Contains more MagnesiumMagnesium +4660%
Contains more CalciumCalcium +909.1%
Contains more PotassiumPotassium +1393.5%
Contains more IronIron +9600%
Contains more CopperCopper +3149.5%
Contains more ZincZinc +6977.8%
Contains more PhosphorusPhosphorus +5100%
Contains more ManganeseManganese +5831.7%
Contains more SeleniumSelenium +2100%

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% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin KVitamin K +75%
Contains more FolateFolate +34.4%
Contains more Vitamin B1Vitamin B1 +292.9%
Contains more Vitamin B2Vitamin B2 +1110.5%
Contains more Vitamin B3Vitamin B3 +258.7%
Contains more Vitamin B5Vitamin B5 +28.9%
Contains more CholineCholine +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.118mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mango Cocoa bean DV% diff.
Copper 0.111mg 3.607mg 388%
Iron 0.16mg 15.52mg 192%
Manganese 0.063mg 3.737mg 160%
Fiber 1.6g 29.8g 113%
Magnesium 10mg 476mg 111%
Phosphorus 14mg 728mg 102%
Potassium 168mg 2509mg 69%
Zinc 0.09mg 6.37mg 57%
Vitamin C 36.4mg 0mg 40%
Saturated fat 0.092g 7.76g 35%
Protein 0.82g 18.1g 35%
Vitamin B2 0.038mg 0.46mg 32%
Selenium 0.6µg 13.2µg 23%
Caffeine 0mg 78mg 20%
Fats 0.38g 13.1g 20%
Carbs 14.98g 58.3g 14%
Monounsaturated fat 0.14g 4.39g 11%
Vitamin B3 0.669mg 2.4mg 11%
Calcium 11mg 111mg 10%
Calories 60kcal 220kcal 8%
Vitamin B1 0.028mg 0.11mg 7%
Fructose 4.68g 6%
Vitamin A 54µg 0µg 6%
Vitamin E 0.9mg 0.1mg 5%
Folate 43µg 32µg 3%
Vitamin K 4.2µg 2.4µg 2%
Polyunsaturated fat 0.071g 0.42g 2%
Vitamin B5 0.197mg 0.254mg 1%
Choline 7.6mg 11.4mg 1%
Sodium 1mg 19mg 1%
Net carbs 13.38g 28.5g N/A
Sugar 13.66g 1.76g N/A
Vitamin B6 0.119mg 0.118mg 0%
Tryptophan 0.013mg 0.271mg 0%
Threonine 0.031mg 0.716mg 0%
Isoleucine 0.029mg 0.701mg 0%
Leucine 0.05mg 1.097mg 0%
Lysine 0.066mg 0.907mg 0%
Methionine 0.008mg 0.187mg 0%
Phenylalanine 0.027mg 0.869mg 0%
Valine 0.042mg 1.086mg 0%
Histidine 0.019mg 0.312mg 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
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Contains more WaterWater +2991.1%
Contains more ProteinProtein +2107.3%
Contains more FatsFats +3347.4%
Contains more CarbsCarbs +289.2%
Contains more OtherOther +2066.7%

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
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +3035.7%
Contains more Poly. FatPolyunsaturated fat +491.5%

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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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.