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  6. Mango vs. Lupin Bean Raw

Mango vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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Important differences between mango and lupin Bean Raw

  • Mango has more vitamin C; however, lupin Bean Raw has more copper, manganese, folate, fiber, phosphorus, iron, vitamin B1, magnesium, and zinc.
  • Lupin Bean Raw's daily need coverage for copper is 101% more.
  • Mango has 8 times more vitamin C than lupin Bean Raw. Mango has 36.4mg of vitamin C, while lupin Bean Raw has 4.8mg.

The food varieties used in the comparison are Mangos, raw and Lupins, mature seeds, raw.

Infographic

Mango vs Lupin Bean 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
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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains less SodiumSodium -93.3%
Contains more MagnesiumMagnesium +1880%
Contains more CalciumCalcium +1500%
Contains more PotassiumPotassium +503%
Contains more IronIron +2625%
Contains more CopperCopper +820.7%
Contains more ZincZinc +5177.8%
Contains more PhosphorusPhosphorus +3042.9%
Contains more ManganeseManganese +3681%
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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin CVitamin C +658.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2185.7%
Contains more Vitamin B2Vitamin B2 +478.9%
Contains more Vitamin B3Vitamin B3 +227.4%
Contains more Vitamin B5Vitamin B5 +280.7%
Contains more Vitamin B6Vitamin B6 +200%
Contains more FolateFolate +725.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mango Lupin Bean Raw DV% diff.
Copper 0.111mg 1.022mg 101%
Manganese 0.063mg 2.382mg 101%
Folate 43µg 355µg 78%
Protein 0.82g 36.17g 71%
Fiber 1.6g 18.9g 69%
Phosphorus 14mg 440mg 61%
Iron 0.16mg 4.36mg 53%
Vitamin B1 0.028mg 0.64mg 51%
Magnesium 10mg 198mg 45%
Zinc 0.09mg 4.75mg 42%
Vitamin C 36.4mg 4.8mg 35%
Potassium 168mg 1013mg 25%
Vitamin B6 0.119mg 0.357mg 18%
Calcium 11mg 176mg 17%
Polyunsaturated fat 0.071g 2.439g 16%
Calories 60kcal 371kcal 16%
Fats 0.38g 9.74g 14%
Selenium 0.6µg 8.2µg 14%
Vitamin B2 0.038mg 0.22mg 14%
Vitamin B5 0.197mg 0.75mg 11%
Monounsaturated fat 0.14g 3.94g 10%
Vitamin B3 0.669mg 2.19mg 10%
Carbs 14.98g 40.37g 8%
Vitamin A 54µg 0µg 6%
Vitamin E 0.9mg 6%
Fructose 4.68g 6%
Saturated fat 0.092g 1.156g 5%
Vitamin K 4.2µg 4%
Choline 7.6mg 1%
Sodium 1mg 15mg 1%
Net carbs 13.38g 21.47g N/A
Sugar 13.66g N/A
Tryptophan 0.013mg 0.289mg 0%
Threonine 0.031mg 1.331mg 0%
Isoleucine 0.029mg 1.615mg 0%
Leucine 0.05mg 2.743mg 0%
Lysine 0.066mg 1.933mg 0%
Methionine 0.008mg 0.255mg 0%
Phenylalanine 0.027mg 1.435mg 0%
Valine 0.042mg 1.51mg 0%
Histidine 0.019mg 1.03mg 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
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more WaterWater +699.4%
Contains more ProteinProtein +4311%
Contains more FatsFats +2463.2%
Contains more CarbsCarbs +169.5%
Contains more OtherOther +811.1%

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
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains less Sat. FatSaturated fat -92%
Contains more Mono. FatMonounsaturated fat +2714.3%
Contains more Poly. FatPolyunsaturated fat +3335.2%

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.