Mango vs. Kidney Beans
Nutrition comparison of Mango and Kidney Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
kidney beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and kidney beans:
- Kidney bean is a great source of calcium, potassium and protein.
- Kidney bean is an excellent source of dietary fiber.
- Mango has more riboflavin and pantothenic acid.
- Mango is an excellent source of Vitamin C.
USDA sources for nutritional information: Mango (Mangos, raw) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kidney bean is high in calories and mango has 50% less calories than kidney bean - mango has 60 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, mango is much lighter in protein, much heavier in carbs and similar to kidney beans for fat. Mango has a macronutrient ratio of 5:90:5 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Kidney Beans | |
|---|---|---|
| Protein | 5% | 26% |
| Carbohydrates | 90% | 67% |
| Fat | 5% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Mango and kidney beans contain similar amounts of carbs - mango has 15g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Kidney bean is an excellent source of dietary fiber and it has 275% more dietary fiber than mango - mango has 1.6g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has less sugar than mango - mango has 13.7g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Kidney bean is a great source of protein and it has 890% more protein than mango - mango has 0.82g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both mango and kidney beans are low in saturated fat - mango has 0.09g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has 181 times more Vitamin C than kidney bean - mango has 36.4mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin A
Mango has more Vitamin A than kidney bean - mango has 54ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Mango and kidney beans contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Mango and kidney beans contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Mango has more riboflavin and pantothenic acid. Both mango and kidney beans contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Mango | Kidney Beans | |
|---|---|---|
| Thiamin | 0.028 MG | 0.06 MG |
| Riboflavin | 0.038 MG | 0.015 MG |
| Niacin | 0.669 MG | 0.417 MG |
| Pantothenic acid | 0.197 MG | ~ |
| Vitamin B6 | 0.119 MG | 0.113 MG |
| Folate | 43 UG | 23 UG |
Minerals
calcium
Kidney bean is a great source of calcium and it has 427% more calcium than mango - mango has 11mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Kidney bean has 838% more iron than mango - mango has 0.16mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Kidney bean is a great source of potassium and it has 49% more potassium than mango - mango has 168mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kidney bean has more alpha linoleic acid (ALA) than mango per 100 grams.
| Mango | Kidney Beans | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.132 G |
| Total | 0.051 G | 0.132 G |
omega 6s
Comparing omega-6 fatty acids, kidney bean has more linoleic acid than mango per 100 grams.
| Mango | Kidney Beans | |
|---|---|---|
| linoleic acid | 0.019 G | 0.217 G |
| Total | 0.019 G | 0.217 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 Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .
Mango g
()
|
Daily Values (%) |
Kidney 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 kidney beans contain more calories in 100 grams?Kidney bean is high in calories and mango has 50% less calories than kidney bean - mango has 60 calories in 100g and kidney bean has 121 calories.
Does mango or kidney beans have more carbohydrates?
By weight, mango and kidney beans contain similar amounts of carbs - mango has 15g of carbs for 100g and kidney bean has 20.8g of carbohydrates.