Beef vs. Mango
Nutrition comparison of Cooked Beef and Mango
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
mango
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and mango:
- Beef has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, mango contains more folate.
- Beef is a great source of iron and potassium.
- Beef is an excellent source of protein.
- Mango has signficantly more dietary fiber than beef.
- Mango is an excellent source of Vitamin C.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beef is high in calories and mango has 78% less calories than beef - beef has 277 calories per 100 grams and mango has 60 calories.
For macronutrient ratios, beef is much heavier in protein, much lighter in carbs and much heavier in fat compared to mango per calorie. Beef has a macronutrient ratio of 38:0:62 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Mango | |
|---|---|---|
| Protein | 38% | 5% |
| Carbohydrates | ~ | 90% |
| Fat | 62% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Beef has less carbohydrates than mango - mango has 15g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Mango has signficantly more dietary fiber than beef - mango has 1.6g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Beef has less sugar than mango - mango has 13.7g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Beef is an excellent source of protein and it has 29 times more protein than mango - beef has 25.4g of protein per 100 grams and mango has 0.82g of protein.
Fat
saturated fat
Beef is high in saturated fat and mango has 99% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and mango has 0.09g of saturated fat.
trans fat
Mango has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and mango does not contain significant amounts.
cholesterol
Mango has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and mango does not contain significant amounts.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has more Vitamin C than beef - mango has 36.4mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Mango has 17 times more Vitamin A than beef - beef has 3ug of Vitamin A per 100 grams and mango has 54ug of Vitamin A.
Vitamin D
Beef and mango contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and mango does not contain significant amounts.
Vitamin E
Beef and mango contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.
Vitamin K
Beef and mango contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and mango has 4.2ug of Vitamin K.
The B Vitamins
Beef has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, mango contains more folate. Both beef and mango contain significant amounts of thiamin.
| Beef | Mango | |
|---|---|---|
| Thiamin | 0.051 MG | 0.028 MG |
| Riboflavin | 0.176 MG | 0.038 MG |
| Niacin | 4.537 MG | 0.669 MG |
| Pantothenic acid | 0.658 MG | 0.197 MG |
| Vitamin B6 | 0.336 MG | 0.119 MG |
| Folate | 11 UG | 43 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Beef has 218% more calcium than mango - beef has 35mg of calcium per 100 grams and mango has 11mg of calcium.
iron
Beef is a great source of iron and it has 13 times more iron than mango - beef has 2.3mg of iron per 100 grams and mango has 0.16mg of iron.
potassium
Beef is a great source of potassium and it has 64% more potassium than mango - beef has 275mg of potassium per 100 grams and mango has 168mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both beef and mango contain significant amounts of alpha linoleic acid (ALA).
| Beef | Mango | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.051 G |
| Total | 0.056 G | 0.051 G |
omega 6s
Comparing omega-6 fatty acids, beef has more linoleic acid than mango per 100 grams.
| Beef | Mango | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.39 G | 0.019 G |
| Total | 0.402 G | 0.019 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.
Cooked Beef g
()
|
Daily Values (%) |
Mango 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 beef or mango contain more calories in 100 grams?Beef is high in calories and mango has 80% less calories than beef - beef has 277 calories in 100g and mango has 60 calories.
Is beef or mango better for protein?
Beef is a fantastic source of protein and it has 29 times more protein than mango - beef has 25.4g of protein per 100 grams and mango has 0.82g of protein.
Does mango or beef have more carbohydrates?
By weight, beef has fewer carbohydrates than mango - mango has 15g of carbs for 100g and beef has no carbs..