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Mango vs. Veggie burger — In-Depth Nutrition Comparison

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Summary of differences between mango and veggie burgers

  • Mango has more vitamin C and vitamin A; however, veggie burgers are higher in vitamin B1, vitamin B12, selenium, manganese, iron, phosphorus, and folate.
  • Veggie burgers cover your daily need for vitamin B1, 219% more than mango.
  • Mango has 68 times more vitamin A than veggie burgers. While mango has 1082IU of vitamin A, veggie burgers have only 16IU.
  • Mango has less sodium.

These are the specific foods used in this comparison Mangos, raw and Veggie burgers or soyburgers, unprepared.

Infographic

Mango vs Veggie burger 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
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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Contains less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +460%
Contains more CalciumCalcium +1136.4%
Contains more PotassiumPotassium +98.2%
Contains more IronIron +1406.3%
Contains more CopperCopper +80.2%
Contains more ZincZinc +1300%
Contains more PhosphorusPhosphorus +1371.4%
Contains more ManganeseManganese +1409.5%
Contains more SeleniumSelenium +3666.7%

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
3
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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Contains more Vitamin CVitamin C +708.9%
Contains more Vitamin AVitamin A +5300%
Contains more Vitamin EVitamin E +291.3%
Contains more Vitamin B1Vitamin B1 +9367.9%
Contains more Vitamin B2Vitamin B2 +542.1%
Contains more Vitamin B3Vitamin B3 +461%
Contains more Vitamin B5Vitamin B5 +46.7%
Contains more Vitamin B6Vitamin B6 +154.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +188.4%
Contains more CholineCholine +155.3%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~4.2µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
2
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
Contains more WaterWater +36.4%
Contains more ProteinProtein +1814.6%
Contains more FatsFats +1557.9%
Contains more OtherOther +600%
~equal in Carbs ~14.27g

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
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Contains less Sat. FatSaturated fat -93.6%
Contains more Mono. FatMonounsaturated fat +1170%
Contains more Poly. FatPolyunsaturated fat +2749.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mango
3
51% 15% 34%
Starch: 0 g
Sucrose: 6.97 g
Glucose: 2.01 g
Fructose: 4.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
84% 9% 4% 2%
Starch: 5.78 g
Sucrose: 0.62 g
Glucose: 0.26 g
Fructose: 0.13 g
Lactose: 0.06 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +1024.2%
Contains more GlucoseGlucose +673.1%
Contains more FructoseFructose +3500%
Contains more StarchStarch +∞%
Contains more LactoseLactose +∞%
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mango Veggie burger DV% diff.
Vitamin B1 0.028mg 2.651mg 219%
Vitamin B12 0µg 2.01µg 84%
Selenium 0.6µg 22.6µg 40%
Manganese 0.063mg 0.951mg 39%
Vitamin C 36.4mg 4.5mg 35%
Protein 0.82g 15.7g 30%
Iron 0.16mg 2.41mg 28%
Phosphorus 14mg 206mg 27%
Sodium 1mg 569mg 25%
Folate 43µg 124µg 20%
Vitamin B3 0.669mg 3.753mg 19%
Vitamin B2 0.038mg 0.244mg 16%
Vitamin B6 0.119mg 0.303mg 14%
Fiber 1.6g 4.9g 13%
Calcium 11mg 136mg 13%
Polyunsaturated fat 0.071g 2.023g 13%
Zinc 0.09mg 1.26mg 11%
Magnesium 10mg 56mg 11%
Copper 0.111mg 0.2mg 10%
Fats 0.38g 6.3g 9%
Saturated fat 0.092g 1.44g 6%
Fructose 4.68g 0.13g 6%
Calories 60kcal 177kcal 6%
Vitamin A 54µg 1µg 6%
Potassium 168mg 333mg 5%
Vitamin E 0.9mg 0.23mg 4%
Monounsaturated fat 0.14g 1.778g 4%
Vitamin B5 0.197mg 0.289mg 2%
Starch 5.78g 2%
Choline 7.6mg 19.4mg 2%
Cholesterol 0mg 5mg 2%
Net carbs 13.38g 9.37g N/A
Carbs 14.98g 14.27g 0%
Sugar 13.66g 1.07g N/A
Vitamin K 4.2µg 4.2µg 0%
Tryptophan 0.013mg 0.162mg 0%
Threonine 0.031mg 0.605mg 0%
Isoleucine 0.029mg 0.78mg 0%
Leucine 0.05mg 1.399mg 0%
Lysine 0.066mg 1.004mg 0%
Methionine 0.008mg 0.291mg 0%
Phenylalanine 0.027mg 0.885mg 0%
Valine 0.042mg 0.89mg 0%
Histidine 0.019mg 0.465mg 0%
Omega-3 - ALA 0.081g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Veggie burger
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
97%
Veggie burger
Minerals Daily Need Coverage Score
9%
Mango
71%
Veggie burger

Comparison summary

Which food is lower in Sugar?
Veggie burger
Veggie burger is lower in Sugar (difference - 12.59g)
Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $0.3)
Which food is richer in minerals?
Veggie burger
Veggie burger is relatively richer in minerals
Which food is richer in vitamins?
Veggie burger
Veggie burger is relatively richer in vitamins
Which food is lower in Cholesterol?
Mango
Mango is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 568mg)
Which food is lower in Saturated fat?
Mango
Mango is lower in Saturated fat (difference - 1.348g)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 8)

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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.