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Mango vs. Rib eye steak — In-Depth Nutrition Comparison

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Summary of differences between mango and rib eye steak

  • Mango has more vitamin C and vitamin A; however, rib eye steak is higher in vitamin B12, zinc, selenium, vitamin B6, vitamin B3, and iron.
  • Rib eye steak covers your daily need for vitamin B12, 88% more than mango.
  • Mango has less saturated fat.
  • The glycemic index of mango is higher.

These are the specific foods used in this comparison Mangos, raw and Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Mango vs Rib eye steak 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
2
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 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more CopperCopper +38.8%
Contains less SodiumSodium -98.1%
Contains more MagnesiumMagnesium +120%
Contains more PotassiumPotassium +54.8%
Contains more IronIron +1300%
Contains more ZincZinc +6466.7%
Contains more PhosphorusPhosphorus +985.7%
Contains more ManganeseManganese +27%
Contains more SeleniumSelenium +4850%
~equal in Calcium ~11mg

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
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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +575%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin KVitamin K +162.5%
Contains more FolateFolate +616.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +153.6%
Contains more Vitamin B2Vitamin B2 +655.3%
Contains more Vitamin B3Vitamin B3 +633.6%
Contains more Vitamin B5Vitamin B5 +172.1%
Contains more Vitamin B6Vitamin B6 +300.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +542.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
3
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +53.2%
Contains more OtherOther +3500%
Contains more ProteinProtein +2789%
Contains more FatsFats +5639.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +7413.6%
Contains more Poly. FatPolyunsaturated fat +1346.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mango Rib eye steak
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mango Rib eye steak DV% diff.
Vitamin B12 0µg 2.1µg 88%
Selenium 0.6µg 29.7µg 53%
Zinc 0.09mg 5.91mg 53%
Protein 0.82g 23.69g 46%
Saturated fat 0.092g 9.684g 44%
Vitamin C 36.4mg 0mg 40%
Fats 0.38g 21.81g 33%
Vitamin B6 0.119mg 0.477mg 28%
Cholesterol 0mg 80mg 27%
Monounsaturated fat 0.14g 10.519g 26%
Iron 0.16mg 2.24mg 26%
Vitamin B3 0.669mg 4.908mg 26%
Phosphorus 14mg 152mg 20%
Vitamin B2 0.038mg 0.287mg 19%
Calories 60kcal 291kcal 12%
Folate 43µg 6µg 9%
Choline 7.6mg 48.8mg 7%
Vitamin B5 0.197mg 0.536mg 7%
Polyunsaturated fat 0.071g 1.027g 6%
Fiber 1.6g 0g 6%
Fructose 4.68g 6%
Vitamin E 0.9mg 0.1mg 5%
Carbs 14.98g 0g 5%
Vitamin A 54µg 8µg 5%
Vitamin B1 0.028mg 0.071mg 4%
Copper 0.111mg 0.08mg 3%
Potassium 168mg 260mg 3%
Magnesium 10mg 22mg 3%
Vitamin K 4.2µg 1.6µg 2%
Sodium 1mg 54mg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 7IU 1%
Manganese 0.063mg 0.08mg 1%
Net carbs 13.38g 0g N/A
Calcium 11mg 11mg 0%
Sugar 13.66g 0g N/A
Trans fat 0g 1.478g N/A
Tryptophan 0.013mg 0.265mg 0%
Threonine 0.031mg 1.116mg 0%
Isoleucine 0.029mg 1.103mg 0%
Leucine 0.05mg 2.041mg 0%
Lysine 0.066mg 2.269mg 0%
Methionine 0.008mg 0.641mg 0%
Phenylalanine 0.027mg 0.95mg 0%
Valine 0.042mg 1.184mg 0%
Histidine 0.019mg 0.888mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Rib eye steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
21%
Mango
48%
Rib eye steak
Minerals Daily Need Coverage Score
9%
Mango
56%
Rib eye steak

Comparison summary

Which food is lower in Sugar?
Rib eye steak
Rib eye steak is lower in Sugar (difference - 13.66g)
Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Rib eye steak
Rib eye steak is relatively richer in minerals
Which food is lower in Cholesterol?
Mango
Mango is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 53mg)
Which food is lower in Saturated fat?
Mango
Mango is lower in Saturated fat (difference - 9.592g)
Which food is cheaper?
Mango
Mango is cheaper (difference - $1.7)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.