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  6. Arborio rice vs. Mango

Arborio rice vs. Mango — In-Depth Nutrition Comparison

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How are arborio rice and mango different?

  • Arborio rice is higher in iron, manganese, selenium, vitamin B1, and vitamin B3; however, mango is richer in vitamin C and vitamin A.
  • Daily need coverage for vitamin C for mango is 40% higher.
  • Arborio rice contains 13 times more selenium than mango. While arborio rice contains 7.5µg of selenium, mango contains only 0.6µg.
  • Mango has a lower glycemic index (51) than arborio rice (69).

Rice, white, short-grain, enriched, cooked and Mangos, raw are the varieties used in this article.

Infographic

Arborio rice vs Mango infographic
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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 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Mango
Mango
4
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 IronIron +812.5%
Contains more ZincZinc +344.4%
Contains more PhosphorusPhosphorus +135.7%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +466.7%
Contains more SeleniumSelenium +1150%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +546.2%
Contains more CopperCopper +54.2%

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% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Mango
Mango
7
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 +485.7%
Contains more Vitamin B3Vitamin B3 +123.2%
Contains more Vitamin B5Vitamin B5 +101.5%
Contains more FolateFolate +37.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +137.5%
Contains more Vitamin B6Vitamin B6 +101.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arborio rice Mango DV% diff.
Vitamin C 0mg 36.4mg 40%
Iron 1.46mg 0.16mg 16%
Selenium 7.5µg 0.6µg 13%
Manganese 0.357mg 0.063mg 13%
Vitamin B1 0.164mg 0.028mg 11%
Vitamin E 0.9mg 6%
Vitamin A 0µg 54µg 6%
Fiber 1.6g 6%
Fructose 4.68g 6%
Carbs 28.73g 14.98g 5%
Vitamin B6 0.059mg 0.119mg 5%
Vitamin B3 1.493mg 0.669mg 5%
Potassium 26mg 168mg 4%
Folate 59µg 43µg 4%
Vitamin B5 0.397mg 0.197mg 4%
Vitamin K 4.2µg 4%
Copper 0.072mg 0.111mg 4%
Calories 130kcal 60kcal 4%
Protein 2.36g 0.82g 3%
Phosphorus 33mg 14mg 3%
Zinc 0.4mg 0.09mg 3%
Vitamin B2 0.016mg 0.038mg 2%
Calcium 1mg 11mg 1%
Choline 7.6mg 1%
Fats 0.19g 0.38g 0%
Net carbs 28.73g 13.38g N/A
Magnesium 8mg 10mg 0%
Sugar 13.66g N/A
Sodium 0mg 1mg 0%
Saturated fat 0.051g 0.092g 0%
Monounsaturated fat 0.058g 0.14g 0%
Polyunsaturated fat 0.05g 0.071g 0%
Tryptophan 0.027mg 0.013mg 0%
Threonine 0.084mg 0.031mg 0%
Isoleucine 0.102mg 0.029mg 0%
Leucine 0.195mg 0.05mg 0%
Lysine 0.085mg 0.066mg 0%
Methionine 0.056mg 0.008mg 0%
Phenylalanine 0.126mg 0.027mg 0%
Valine 0.144mg 0.042mg 0%
Histidine 0.056mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Mango
Mango
3
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 +187.8%
Contains more CarbsCarbs +91.8%
Contains more FatsFats +100%
Contains more WaterWater +21.8%
Contains more OtherOther +89.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Mango
Mango
2
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 less Sat. FatSaturated fat -44.6%
Contains more Mono. FatMonounsaturated fat +141.4%
Contains more Poly. FatPolyunsaturated fat +42%

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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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.