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Mango vs. Soybean meal — In-Depth Nutrition Comparison

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A recap on the differences between mango and soybean meal

  • Mango is higher in vitamin C, yet soybean meal is higher in copper, iron, manganese, phosphorus, magnesium, potassium, folate, vitamin B1, and zinc.
  • Soybean meal covers your daily copper needs 210% more than mango.
  • The glycemic index of mango is lower.

Food varieties used in this article are Mangos, raw and Soy meal, defatted, raw.

Infographic

Mango vs Soybean meal 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 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
Contains less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +2960%
Contains more CalciumCalcium +2118.2%
Contains more PotassiumPotassium +1382.1%
Contains more IronIron +8462.5%
Contains more CopperCopper +1701.8%
Contains more ZincZinc +5522.2%
Contains more PhosphorusPhosphorus +4907.1%
Contains more ManganeseManganese +5931.7%
Contains more SeleniumSelenium +450%

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% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2600%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2367.9%
Contains more Vitamin B2Vitamin B2 +560.5%
Contains more Vitamin B3Vitamin B3 +286.7%
Contains more Vitamin B5Vitamin B5 +903%
Contains more Vitamin B6Vitamin B6 +378.2%
Contains more FolateFolate +604.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mango Soybean meal DV% diff.
Copper 0.111mg 2mg 210%
Iron 0.16mg 13.7mg 169%
Manganese 0.063mg 3.8mg 162%
Phosphorus 14mg 701mg 98%
Protein 0.82g 49.2g 97%
Magnesium 10mg 306mg 70%
Potassium 168mg 2490mg 68%
Folate 43µg 303µg 65%
Vitamin B1 0.028mg 0.691mg 55%
Zinc 0.09mg 5.06mg 45%
Vitamin C 36.4mg 0mg 40%
Vitamin B5 0.197mg 1.976mg 36%
Vitamin B6 0.119mg 0.569mg 35%
Calcium 11mg 244mg 23%
Vitamin B2 0.038mg 0.251mg 16%
Calories 60kcal 337kcal 14%
Vitamin B3 0.669mg 2.587mg 12%
Carbs 14.98g 35.89g 7%
Vitamin A 54µg 2µg 6%
Polyunsaturated fat 0.071g 1.045g 6%
Vitamin E 0.9mg 6%
Fructose 4.68g 6%
Fiber 1.6g 6%
Selenium 0.6µg 3.3µg 5%
Vitamin K 4.2µg 4%
Fats 0.38g 2.39g 3%
Saturated fat 0.092g 0.268g 1%
Choline 7.6mg 1%
Monounsaturated fat 0.14g 0.409g 1%
Net carbs 13.38g 35.89g N/A
Sugar 13.66g N/A
Sodium 1mg 3mg 0%
Tryptophan 0.013mg 0.653mg 0%
Threonine 0.031mg 1.952mg 0%
Isoleucine 0.029mg 2.18mg 0%
Leucine 0.05mg 3.66mg 0%
Lysine 0.066mg 2.991mg 0%
Methionine 0.008mg 0.606mg 0%
Phenylalanine 0.027mg 2.346mg 0%
Valine 0.042mg 2.243mg 0%
Histidine 0.019mg 1.212mg 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
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
Contains more WaterWater +1102.6%
Contains more ProteinProtein +5900%
Contains more FatsFats +528.9%
Contains more CarbsCarbs +139.6%
Contains more OtherOther +1450%

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
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
Contains less Sat. FatSaturated fat -65.7%
Contains more Mono. FatMonounsaturated fat +192.1%
Contains more Poly. FatPolyunsaturated fat +1371.8%

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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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.