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  6. Mango vs. Winged bean

Mango vs. Winged bean — In-Depth Nutrition Comparison

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A recap on differences between mango and winged bean

  • Mango is higher in vitamin C and vitamin A, yet winged bean is higher in copper, vitamin B1, iron, manganese, potassium, zinc, vitamin B2, and vitamin B3.
  • Winged bean covers your daily copper needs 142% more than mango.
  • The glycemic index of winged bean is lower.

Food varieties used in this article are Mangos, raw and Winged bean tuber, raw.

Infographic

Mango vs Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains less SodiumSodium -97.1%
Contains more MagnesiumMagnesium +140%
Contains more CalciumCalcium +172.7%
Contains more PotassiumPotassium +248.8%
Contains more IronIron +1150%
Contains more CopperCopper +1148.6%
Contains more ZincZinc +1444.4%
Contains more PhosphorusPhosphorus +221.4%
Contains more ManganeseManganese +744.4%
Contains more SeleniumSelenium +16.7%

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
Mango
8
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% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +69.8%
Contains more Vitamin B6Vitamin B6 +58.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +126.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1253.6%
Contains more Vitamin B2Vitamin B2 +292.1%
Contains more Vitamin B3Vitamin B3 +145.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mango Winged bean DV% diff.
Copper 0.111mg 1.386mg 142%
Vitamin C 36.4mg 0mg 40%
Vitamin B1 0.028mg 0.379mg 29%
Iron 0.16mg 2mg 23%
Protein 0.82g 11.6g 22%
Manganese 0.063mg 0.532mg 20%
Zinc 0.09mg 1.39mg 12%
Potassium 168mg 586mg 12%
Vitamin B2 0.038mg 0.149mg 9%
Folate 43µg 19µg 6%
Vitamin B3 0.669mg 1.64mg 6%
Vitamin E 0.9mg 6%
Vitamin A 54µg 0µg 6%
Fructose 4.68g 6%
Fiber 1.6g 6%
Phosphorus 14mg 45mg 4%
Carbs 14.98g 28.1g 4%
Vitamin K 4.2µg 4%
Calories 60kcal 148kcal 4%
Magnesium 10mg 24mg 3%
Vitamin B6 0.119mg 0.075mg 3%
Calcium 11mg 30mg 2%
Vitamin B5 0.197mg 0.116mg 2%
Choline 7.6mg 1%
Sodium 1mg 35mg 1%
Saturated fat 0.092g 0.222g 1%
Polyunsaturated fat 0.071g 0.174g 1%
Fats 0.38g 0.9g 1%
Net carbs 13.38g 28.1g N/A
Sugar 13.66g N/A
Selenium 0.6µg 0.7µg 0%
Monounsaturated fat 0.14g 0.234g 0%
Tryptophan 0.013mg 0.252mg 0%
Threonine 0.031mg 0.451mg 0%
Isoleucine 0.029mg 0.425mg 0%
Leucine 0.05mg 0.64mg 0%
Lysine 0.066mg 0.592mg 0%
Methionine 0.008mg 0.143mg 0%
Phenylalanine 0.027mg 0.451mg 0%
Valine 0.042mg 0.599mg 0%
Histidine 0.019mg 0.241mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more WaterWater +45.4%
Contains more ProteinProtein +1314.6%
Contains more FatsFats +136.8%
Contains more CarbsCarbs +87.6%
Contains more OtherOther +455.6%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains less Sat. FatSaturated fat -58.6%
Contains more Mono. FatMonounsaturated fat +67.1%
Contains more Poly. FatPolyunsaturated fat +145.1%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.