Soup beans vs. Mango — In-Depth Nutrition Comparison

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Summary of differences between soup beans and mango

Soup beans have more iron, fiber, selenium, vitamin A, manganese, and phosphorus; however, mango is higher in vitamin C and folate.
Mango covers your daily need for vitamin C, 38% more than soup beans.
Soup beans have 400 times more sodium than mango. While soup beans have 400mg of sodium, mango has only 1mg.
The glycemic index of soup beans is higher.

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

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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.

Soup beans

Mango

Contains more MagnesiumMagnesium	+90%
Contains more CalciumCalcium	+190.9%
Contains more IronIron	+731.3%
Contains more CopperCopper	+44.1%
Contains more ZincZinc	+388.9%
Contains more PhosphorusPhosphorus	+321.4%
Contains more ManganeseManganese	+360.3%
Contains more SeleniumSelenium	+1050%

Contains less SodiumSodium

-99.8%

~equal in Potassium ~168mg

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.

Soup beans

Mango

Contains more Vitamin AVitamin A	+50%
Contains more Vitamin B1Vitamin B1	+114.3%
Contains more Vitamin B2Vitamin B2	+57.9%
Contains more Vitamin B12Vitamin B12	+∞%

Contains more Vitamin CVitamin C	+1922.2%
Contains more Vitamin B5Vitamin B5	+392.5%
Contains more Vitamin B6Vitamin B6	+138%
Contains more FolateFolate	+258.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~0.669mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	1.8mg	36.4mg	38%
Sodium	400mg	1mg	17%
Iron	1.33mg	0.16mg	15%
Fiber	4.6g	1.6g	12%
Selenium	6.9µg	0.6µg	11%
Manganese	0.29mg	0.063mg	10%
Protein	5.19g	0.82g	9%
Folate	12µg	43µg	8%
Phosphorus	59mg	14mg	6%
Fructose		4.68g	6%
Vitamin E		0.9mg	6%
Saturated fat	1.37g	0.092g	6%
Vitamin B6	0.05mg	0.119mg	5%
Copper	0.16mg	0.111mg	5%
Fats	3.5g	0.38g	5%
Vitamin K		4.2µg	4%
Monounsaturated fat	1.58g	0.14g	4%
Vitamin B5	0.04mg	0.197mg	3%
Vitamin B1	0.06mg	0.028mg	3%
Vitamin A	81µg	54µg	3%
Zinc	0.44mg	0.09mg	3%
Cholesterol	9mg	0mg	3%
Magnesium	19mg	10mg	2%
Polyunsaturated fat	0.39g	0.071g	2%
Calories	95kcal	60kcal	2%
Calcium	32mg	11mg	2%
Vitamin B2	0.06mg	0.038mg	2%
Carbs	11.16g	14.98g	1%
Vitamin B12	0.03µg	0µg	1%
Choline		7.6mg	1%
Net carbs	6.56g	13.38g	N/A
Potassium	175mg	168mg	0%
Sugar		13.66g	N/A
Vitamin B3	0.7mg	0.669mg	0%
Tryptophan		0.013mg	0%
Threonine		0.031mg	0%
Isoleucine		0.029mg	0%
Leucine		0.05mg	0%
Lysine		0.066mg	0%
Methionine		0.008mg	0%
Phenylalanine		0.027mg	0%
Valine		0.042mg	0%
Histidine		0.019mg	0%