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  6. Mango vs. Yardlong bean (Asparagus bean) raw

Mango vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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A recap on differences between mango and yardlong bean (Asparagus bean) raw

  • Mango is higher in vitamin C, vitamin B6, and copper, yet yardlong bean (Asparagus bean) raw is higher in magnesium, vitamin B1, phosphorus, manganese, and vitamin B2.
  • Mango covers your daily vitamin C needs 20% more than yardlong bean (Asparagus bean) raw.
  • Mango contains 5 times more vitamin B6 than yardlong bean (Asparagus bean) raw. While mango contains 0.119mg of vitamin B6, yardlong bean (Asparagus bean) raw contains only 0.024mg.
  • The glycemic index of mango is lower.

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

Infographic

Mango vs Yardlong bean (Asparagus bean) raw infographic
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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
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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more CopperCopper +131.3%
Contains less SodiumSodium -75%
Contains more MagnesiumMagnesium +340%
Contains more CalciumCalcium +354.5%
Contains more PotassiumPotassium +42.9%
Contains more IronIron +193.8%
Contains more ZincZinc +311.1%
Contains more PhosphorusPhosphorus +321.4%
Contains more ManganeseManganese +225.4%
Contains more SeleniumSelenium +150%

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin CVitamin C +93.6%
Contains more Vitamin AVitamin A +25.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +63.2%
Contains more Vitamin B5Vitamin B5 +258.2%
Contains more Vitamin B6Vitamin B6 +395.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +282.1%
Contains more Vitamin B2Vitamin B2 +189.5%
Contains more FolateFolate +44.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mango Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin C 36.4mg 18.8mg 20%
Magnesium 10mg 44mg 8%
Vitamin B1 0.028mg 0.107mg 7%
Vitamin B6 0.119mg 0.024mg 7%
Copper 0.111mg 0.048mg 7%
Fiber 1.6g 6%
Vitamin B2 0.038mg 0.11mg 6%
Manganese 0.063mg 0.205mg 6%
Vitamin E 0.9mg 6%
Phosphorus 14mg 59mg 6%
Fructose 4.68g 6%
Folate 43µg 62µg 5%
Vitamin K 4.2µg 4%
Calcium 11mg 50mg 4%
Protein 0.82g 2.8g 4%
Iron 0.16mg 0.47mg 4%
Zinc 0.09mg 0.37mg 3%
Vitamin B5 0.197mg 0.055mg 3%
Potassium 168mg 240mg 2%
Carbs 14.98g 8.35g 2%
Selenium 0.6µg 1.5µg 2%
Vitamin B3 0.669mg 0.41mg 2%
Polyunsaturated fat 0.071g 0.169g 1%
Choline 7.6mg 1%
Calories 60kcal 47kcal 1%
Vitamin A 54µg 43µg 1%
Fats 0.38g 0.4g 0%
Net carbs 13.38g 8.35g N/A
Sugar 13.66g N/A
Sodium 1mg 4mg 0%
Saturated fat 0.092g 0.105g 0%
Monounsaturated fat 0.14g 0.036g 0%
Tryptophan 0.013mg 0.032mg 0%
Threonine 0.031mg 0.104mg 0%
Isoleucine 0.029mg 0.15mg 0%
Leucine 0.05mg 0.2mg 0%
Lysine 0.066mg 0.184mg 0%
Methionine 0.008mg 0.04mg 0%
Phenylalanine 0.027mg 0.154mg 0%
Valine 0.042mg 0.162mg 0%
Histidine 0.019mg 0.09mg 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
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more CarbsCarbs +79.4%
Contains more ProteinProtein +241.5%
Contains more OtherOther +66.7%
~equal in Fats ~0.4g
~equal in Water ~87.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
Mango
2
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 g
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains less Sat. FatSaturated fat -12.4%
Contains more Mono. FatMonounsaturated fat +288.9%
Contains more Poly. FatPolyunsaturated fat +138%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.