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  6. Mango vs. Soup beans

Mango vs. Soup beans — In-Depth Nutrition Comparison

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Summary of differences between Mango and Soup beans

  • Mango has more Vitamin C, and Folate, however, Soup beans are higher in Iron, Fiber, Selenium, Manganese, Phosphorus, and Copper.
  • Mango covers your daily need of Vitamin C 38% more than Soup beans.
  • Mango has 4 times more Folate than Soup beans. While Mango has 43µg of Folate, Soup beans have only 12µg.
  • Mango has less Saturated Fat.

These are the specific foods used in this comparison Mangos, raw and Soup, bean with ham, canned, chunky, ready-to-serve.

Infographic

Mango vs Soup beans 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
:
9
Soup beans
Soup beans
Contains less Sodium -99.8%
Contains more Calcium +190.9%
Contains more Iron +731.3%
Contains more Magnesium +90%
Contains more Phosphorus +321.4%
Contains more Zinc +388.9%
Contains more Copper +44.1%
Contains more Manganese +360.3%
Contains more Selenium +1050%
Equal in Potassium - 175
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Soup beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 50% 14% 26% 16% 53% 12% 54% 38% 38%
Contains less Sodium -99.8%
Contains more Calcium +190.9%
Contains more Iron +731.3%
Contains more Magnesium +90%
Contains more Phosphorus +321.4%
Contains more Zinc +388.9%
Contains more Copper +44.1%
Contains more Manganese +360.3%
Contains more Selenium +1050%
Equal in Potassium - 175

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
7
:
5
Soup beans
Soup beans
Contains more Vitamin C +1922.2%
Contains more Vitamin B5 +392.5%
Contains more Vitamin B6 +138%
Contains more Folate +258.3%
Contains more Vitamin A +50.3%
Contains more Vitamin B1 +114.3%
Contains more Vitamin B2 +57.9%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 0.7
Mango
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
Soup beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 98% 0% 0% 6% 15% 14% 14% 3% 12% 9% 4% 0%
Contains more Vitamin C +1922.2%
Contains more Vitamin B5 +392.5%
Contains more Vitamin B6 +138%
Contains more Folate +258.3%
Contains more Vitamin A +50.3%
Contains more Vitamin B1 +114.3%
Contains more Vitamin B2 +57.9%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 0.7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
2
:
3
Soup beans
Soup beans
Contains more Carbs +34.2%
Contains more Protein +532.9%
Contains more Fats +821.1%
Contains more Other +322.2%
Equal in Water - 78.63
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Soup beans
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Contains more Carbs +34.2%
Contains more Protein +532.9%
Contains more Fats +821.1%
Contains more Other +322.2%
Equal in Water - 78.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
Mango
1
:
2
Soup beans
Soup beans
Contains less Saturated Fat -93.3%
Contains more Monounsaturated Fat +1028.6%
Contains more Polyunsaturated fat +449.3%
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Soup beans
41% 47% 12%
Saturated Fat: 1.37 g
Monounsaturated Fat: 1.58 g
Polyunsaturated fat: 0.39 g
Contains less Saturated Fat -93.3%
Contains more Monounsaturated Fat +1028.6%
Contains more Polyunsaturated fat +449.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mango Soup beans Opinion
Net carbs 13.38g 6.56g Mango
Protein 0.82g 5.19g Soup beans
Fats 0.38g 3.5g Soup beans
Carbs 14.98g 11.16g Mango
Calories 60kcal 95kcal Soup beans
Fructose 4.68g Mango
Sugar 13.66g Soup beans
Fiber 1.6g 4.6g Soup beans
Calcium 11mg 32mg Soup beans
Iron 0.16mg 1.33mg Soup beans
Magnesium 10mg 19mg Soup beans
Phosphorus 14mg 59mg Soup beans
Potassium 168mg 175mg Soup beans
Sodium 1mg 400mg Mango
Zinc 0.09mg 0.44mg Soup beans
Copper 0.111mg 0.16mg Soup beans
Manganese 0.063mg 0.29mg Soup beans
Selenium 0.6µg 6.9µg Soup beans
Vitamin A 1082IU 1626IU Soup beans
Vitamin A RAE 54µg 81µg Soup beans
Vitamin E 0.9mg Mango
Vitamin C 36.4mg 1.8mg Mango
Vitamin B1 0.028mg 0.06mg Soup beans
Vitamin B2 0.038mg 0.06mg Soup beans
Vitamin B3 0.669mg 0.7mg Soup beans
Vitamin B5 0.197mg 0.04mg Mango
Vitamin B6 0.119mg 0.05mg Mango
Folate 43µg 12µg Mango
Vitamin B12 0µg 0.03µg Soup beans
Vitamin K 4.2µg Mango
Tryptophan 0.013mg Mango
Threonine 0.031mg Mango
Isoleucine 0.029mg Mango
Leucine 0.05mg Mango
Lysine 0.066mg Mango
Methionine 0.008mg Mango
Phenylalanine 0.027mg Mango
Valine 0.042mg Mango
Histidine 0.019mg Mango
Cholesterol 0mg 9mg Mango
Saturated Fat 0.092g 1.37g Mango
Monounsaturated Fat 0.14g 1.58g Soup beans
Polyunsaturated fat 0.071g 0.39g Soup beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Soup beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
Mango
14%
Soup beans
Minerals Daily Need Coverage Score
9%
Mango
31%
Soup beans

Comparison summary

Which food is lower in Sugar?
Soup beans
Soup beans is lower in Sugar (difference - 13.66g)
Which food is cheaper?
Soup beans
Soup beans is cheaper (difference - $0.3)
Which food is richer in minerals?
Soup beans
Soup beans is relatively richer in minerals
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 399mg)
Which food is lower in Cholesterol?
Mango
Mango is lower in Cholesterol (difference - 9mg)
Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 1.278g)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 13)
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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.