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  6. Winged bean vs. Mango

Winged bean vs. Mango — In-Depth Nutrition Comparison

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A recap on differences between winged bean and mango

  • Winged bean is higher in copper, vitamin B1, iron, manganese, potassium, zinc, vitamin B2, and vitamin B3, yet mango is higher in vitamin C and vitamin A.
  • Winged bean covers your daily copper needs 142% more than mango.
  • Winged bean contains 15 times more zinc than mango. While winged bean contains 1.39mg of zinc, mango contains only 0.09mg.
  • The glycemic index of winged bean is lower.

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

Infographic

Winged bean 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.
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%
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%
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%
Contains less SodiumSodium -97.1%

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.
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%
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%
Contains more Vitamin B1Vitamin B1 +1253.6%
Contains more Vitamin B2Vitamin B2 +292.1%
Contains more Vitamin B3Vitamin B3 +145.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +69.8%
Contains more Vitamin B6Vitamin B6 +58.7%
Contains more FolateFolate +126.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
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
Contains more ProteinProtein +1314.6%
Contains more FatsFats +136.8%
Contains more CarbsCarbs +87.6%
Contains more OtherOther +455.6%
Contains more WaterWater +45.4%

Fat Type Comparison

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

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