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  6. Steak vs. Mango

Steak vs. Mango — In-Depth Nutrition Comparison

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Summary of differences between Steak and Mango

  • Steak has more Vitamin B12, Zinc, Selenium, Vitamin B6, Vitamin B3, Iron, and Phosphorus, however, Mango is higher in Vitamin C.
  • Steak covers your daily need of Vitamin B12 92% more than Mango.

These are the specific foods used in this comparison Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Mangos, raw.

Infographic

Steak vs Mango 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.
Steak
Steak
7
:
3
Mango
Mango
Contains more Iron +1400%
Contains more Magnesium +130%
Contains more Phosphorus +1064.3%
Contains more Potassium +66.1%
Contains more Zinc +6944.4%
Contains more Selenium +5200%
Contains less Sodium -98.3%
Contains more Copper +30.6%
Equal in Calcium - 11
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Contains more Iron +1400%
Contains more Magnesium +130%
Contains more Phosphorus +1064.3%
Contains more Potassium +66.1%
Contains more Zinc +6944.4%
Contains more Selenium +5200%
Contains less Sodium -98.3%
Contains more Copper +30.6%
Equal in Calcium - 11

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.
Steak
Steak
6
:
6
Mango
Mango
Contains more Vitamin D +∞%
Contains more Vitamin B1 +164.3%
Contains more Vitamin B2 +692.1%
Contains more Vitamin B3 +669.7%
Contains more Vitamin B6 +320.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +4228%
Contains more Vitamin C +∞%
Contains more Folate +616.7%
Contains more Vitamin K +162.5%
Steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Mango
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +164.3%
Contains more Vitamin B2 +692.1%
Contains more Vitamin B3 +669.7%
Contains more Vitamin B6 +320.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +4228%
Contains more Vitamin C +∞%
Contains more Folate +616.7%
Contains more Vitamin K +162.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
3
:
2
Mango
Mango
Contains more Protein +2930.5%
Contains more Fats +4905.3%
Contains more Other +50%
Contains more Carbs +∞%
Contains more Water +50.1%
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more Protein +2930.5%
Contains more Fats +4905.3%
Contains more Other +50%
Contains more Carbs +∞%
Contains more Water +50.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
2
:
1
Mango
Mango
Contains more Monounsaturated Fat +6450.7%
Contains more Polyunsaturated fat +1162%
Contains less Saturated Fat -98.9%
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Contains more Monounsaturated Fat +6450.7%
Contains more Polyunsaturated fat +1162%
Contains less Saturated Fat -98.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Steak Mango Opinion
Net carbs 0g 13.38g Mango
Protein 24.85g 0.82g Steak
Fats 19.02g 0.38g Steak
Carbs 0g 14.98g Mango
Calories 271kcal 60kcal Steak
Fructose 4.68g Mango
Sugar 0g 13.66g Steak
Fiber 0g 1.6g Mango
Calcium 12mg 11mg Steak
Iron 2.4mg 0.16mg Steak
Magnesium 23mg 10mg Steak
Phosphorus 163mg 14mg Steak
Potassium 279mg 168mg Steak
Sodium 58mg 1mg Mango
Zinc 6.34mg 0.09mg Steak
Copper 0.085mg 0.111mg Mango
Manganese 0.063mg Mango
Selenium 31.8µg 0.6µg Steak
Vitamin A 25IU 1082IU Mango
Vitamin A RAE 7µg 54µg Mango
Vitamin E 0.9mg Mango
Vitamin D 6IU 0IU Steak
Vitamin D 0.1µg 0µg Steak
Vitamin C 0mg 36.4mg Mango
Vitamin B1 0.074mg 0.028mg Steak
Vitamin B2 0.301mg 0.038mg Steak
Vitamin B3 5.149mg 0.669mg Steak
Vitamin B5 0.197mg Mango
Vitamin B6 0.5mg 0.119mg Steak
Folate 6µg 43µg Mango
Vitamin B12 2.2µg 0µg Steak
Vitamin K 1.6µg 4.2µg Mango
Tryptophan 0.278mg 0.013mg Steak
Threonine 1.171mg 0.031mg Steak
Isoleucine 1.157mg 0.029mg Steak
Leucine 2.142mg 0.05mg Steak
Lysine 2.38mg 0.066mg Steak
Methionine 0.672mg 0.008mg Steak
Phenylalanine 0.997mg 0.027mg Steak
Valine 1.242mg 0.042mg Steak
Histidine 0.931mg 0.019mg Steak
Cholesterol 78mg 0mg Mango
Saturated Fat 8.443g 0.092g Mango
Omega-3 - DHA 0.001g 0g Steak
Omega-3 - EPA 0.001g 0g Steak
Omega-3 - DPA 0.013g 0g Steak
Monounsaturated Fat 9.171g 0.14g Steak
Polyunsaturated fat 0.896g 0.071g Steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Mango
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
49%
Steak
26%
Mango
Minerals Daily Need Coverage Score
59%
Steak
9%
Mango

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 13.66g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Steak
Steak is relatively richer in minerals
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 57mg)
Which food is lower in Cholesterol?
Mango
Mango is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 8.351g)
Which food is cheaper?
Mango
Mango is cheaper (difference - $2.1)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/nutrients
  2. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.