Mango vs. Refried beans — In-Depth Nutrition Comparison
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How are mango and refried beans different?
- Mango is higher in vitamin C, vitamin A, and folate; however, refried beans are richer in iron, phosphorus, manganese, selenium, fiber, and magnesium.
- Daily need coverage for vitamin C for mango is 34% higher.
- Mango has less sodium.
- Refried beans have a lower glycemic index (38) than mango (51).
Mangos, raw and Refried beans, canned, traditional style (includes USDA commodity) are the varieties used in this article.
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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.
| Contains less SodiumSodium | -99.7% |
| Contains more MagnesiumMagnesium | +250% |
| Contains more CalciumCalcium | +163.6% |
| Contains more PotassiumPotassium | +89.9% |
| Contains more IronIron | +800% |
| Contains more CopperCopper | +16.2% |
| Contains more ZincZinc | +544.4% |
| Contains more PhosphorusPhosphorus | +557.1% |
| Contains more ManganeseManganese | +358.7% |
| Contains more SeleniumSelenium | +866.7% |
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.
| Contains more Vitamin CVitamin C | +506.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +900% |
| Contains more Vitamin B3Vitamin B3 | +82.3% |
| Contains more Vitamin B6Vitamin B6 | +15.5% |
| Contains more Vitamin KVitamin K | +100% |
| Contains more FolateFolate | +290.9% |
| Contains more Vitamin B1Vitamin B1 | +171.4% |
| Contains more Vitamin B2Vitamin B2 | +107.9% |
| Contains more CholineCholine | +178.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 36.4mg | 6mg | 34% |
| Histidine | 0.019mg | 153mg | 22% |
| Iron | 0.16mg | 1.44mg | 16% |
| Sodium | 1mg | 370mg | 16% |
| Phosphorus | 14mg | 92mg | 11% |
| Manganese | 0.063mg | 0.289mg | 10% |
| Selenium | 0.6µg | 5.8µg | 9% |
| Fiber | 1.6g | 3.7g | 8% |
| Folate | 43µg | 11µg | 8% |
| Protein | 0.82g | 4.98g | 8% |
| Magnesium | 10mg | 35mg | 6% |
| Fructose | 4.68g | 0g | 6% |
| Vitamin A | 54µg | 0µg | 6% |
| Vitamin E | 0.9mg | 0.09mg | 5% |
| Potassium | 168mg | 319mg | 4% |
| Vitamin B1 | 0.028mg | 0.076mg | 4% |
| Zinc | 0.09mg | 0.58mg | 4% |
| Polyunsaturated fat | 0.071g | 0.543g | 3% |
| Vitamin B2 | 0.038mg | 0.079mg | 3% |
| Starch | 7.43g | 3% | |
| Fats | 0.38g | 2.01g | 3% |
| Calories | 60kcal | 90kcal | 2% |
| Vitamin K | 4.2µg | 2.1µg | 2% |
| Saturated fat | 0.092g | 0.631g | 2% |
| Choline | 7.6mg | 21.2mg | 2% |
| Vitamin B3 | 0.669mg | 0.367mg | 2% |
| Calcium | 11mg | 29mg | 2% |
| Copper | 0.111mg | 0.129mg | 2% |
| Vitamin B6 | 0.119mg | 0.103mg | 1% |
| Monounsaturated fat | 0.14g | 0.601g | 1% |
| Carbs | 14.98g | 13.55g | 0% |
| Net carbs | 13.38g | 9.85g | N/A |
| Sugar | 13.66g | 0.54g | N/A |
| Vitamin B5 | 0.197mg | 0.189mg | 0% |
| Trans fat | 0g | 0.016g | N/A |
| Tryptophan | 0.013mg | 0.065mg | 0% |
| Threonine | 0.031mg | 0.231mg | 0% |
| Isoleucine | 0.029mg | 0.242mg | 0% |
| Leucine | 0.05mg | 0.438mg | 0% |
| Lysine | 0.066mg | 0.377mg | 0% |
| Methionine | 0.008mg | 0.083mg | 0% |
| Phenylalanine | 0.027mg | 0.297mg | 0% |
| Valine | 0.042mg | 0.287mg | 0% |
| Omega-3 - ALA | 0.169g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.008g | N/A | |
| Omega-6 - Linoleic acid | 0.36g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.82 g
Fats:
0.38 g
Carbs:
14.98 g
Water:
83.46 g
Other:
0.36 g
Protein:
4.98 g
Fats:
2.01 g
Carbs:
13.55 g
Water:
77.75 g
Other:
1.71 g
| Contains more ProteinProtein | +507.3% |
| Contains more FatsFats | +428.9% |
| Contains more OtherOther | +375% |
~equal in
Carbs
~13.55g
~equal in
Water
~77.75g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.092 g
Monounsaturated fat:
Mono. Fat
0.14 g
Polyunsaturated fat:
Poly. Fat
0.071 g
Saturated fat:
Sat. Fat
0.631 g
Monounsaturated fat:
Mono. Fat
0.601 g
Polyunsaturated fat:
Poly. Fat
0.543 g
| Contains less Sat. FatSaturated fat | -85.4% |
| Contains more Mono. FatMonounsaturated fat | +329.3% |
| Contains more Poly. FatPolyunsaturated fat | +664.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
6.97 g
Glucose:
2.01 g
Fructose:
4.68 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
7.43 g
Sucrose:
0.54 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +1190.7% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
