Mango vs. Black Beans
Nutrition comparison of Mango and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and black beans:
- Black bean has 58.3 times less sugar than mango.
- Black bean has more thiamin and riboflavin, however, mango contains more Vitamin B6.
- Black bean has signficantly more iron than mango.
- Black bean is an excellent source of dietary fiber and potassium.
- Mango is an excellent source of Vitamin C.
USDA sources for nutritional information: Mango (Mangos, raw) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mango has 34% less calories than black bean - mango has 60 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, mango is much lighter in protein, heavier in carbs and similar to black beans for fat. Mango has a macronutrient ratio of 5:90:5 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Black Beans | |
|---|---|---|
| Protein | 5% | 26% |
| Carbohydrates | 90% | 71% |
| Fat | 5% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Mango and black beans contain similar amounts of carbs - mango has 15g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Black bean is an excellent source of dietary fiber and it has 331% more dietary fiber than mango - mango has 1.6g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Black bean has 58.3 times less sugar than mango - mango has 13.7g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Black bean has 635% more protein than mango - mango has 0.82g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both mango and black beans are low in saturated fat - mango has 0.09g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has 12 times more Vitamin C than black bean - mango has 36.4mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Mango has more Vitamin A than black bean - mango has 54ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Mango and black beans contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Mango and black beans contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Black bean has more thiamin and riboflavin, however, mango contains more Vitamin B6. Both mango and black beans contain significant amounts of niacin, pantothenic acid and folate.
| Mango | Black Beans | |
|---|---|---|
| Thiamin | 0.028 MG | 0.14 MG |
| Riboflavin | 0.038 MG | 0.12 MG |
| Niacin | 0.669 MG | 0.62 MG |
| Pantothenic acid | 0.197 MG | 0.184 MG |
| Vitamin B6 | 0.119 MG | 0.055 MG |
| Folate | 43 UG | 61 UG |
Minerals
calcium
Black bean has 218% more calcium than mango - mango has 11mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has signficantly more iron than mango - mango has 0.16mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Black bean is an excellent source of potassium and it has 83% more potassium than mango - mango has 168mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both mango and black beans contain significant amounts of alpha linoleic acid (ALA).
| Mango | Black Beans | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.057 G |
| Total | 0.051 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, black bean has more linoleic acid than mango per 100 grams.
| Mango | Black Beans | |
|---|---|---|
| linoleic acid | 0.019 G | 0.068 G |
| Total | 0.019 G | 0.068 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Mango (Mangos, raw) and Black Beans (Beans, black turtle, mature seeds, canned) .
Mango g
()
|
Daily Values (%) |
Black Beans g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does mango or black beans contain more calories in 100 grams?Mango has 30% less calories than black bean - mango has 60 calories in 100g and black bean has 91 calories.
Does mango or black beans have more carbohydrates?
By weight, mango and black beans contain similar amounts of carbs - mango has 15g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does mango or black beans contain more potassium?
Black bean is a rich source of potassium and it has 80% more potassium than mango - mango has 168mg of potassium in 100 grams and black bean has 308mg of potassium.