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Glutinous rice vs. Mango — In-Depth Nutrition Comparison

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Differences between glutinous rice and mango

  • Glutinous rice has more selenium and manganese, while mango has more vitamin C, vitamin A, folate, vitamin B6, copper, and vitamin E.
  • Mango's daily need coverage for vitamin C is 40% higher.
  • Mango contains 9 times less selenium than glutinous rice. Glutinous rice contains 5.6µg of selenium, while mango contains 0.6µg.
  • Mango has a lower glycemic index. The glycemic index of mango is 51, while the glycemic index of glutinous rice is 98.

The food types used in this comparison are Rice, white, glutinous, unenriched, cooked and Mangos, raw.

Infographic

Glutinous rice 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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Mango
7
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 ZincZinc +355.6%
Contains more ManganeseManganese +315.9%
Contains more SeleniumSelenium +833.3%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +1580%
Contains more IronIron +14.3%
Contains more CopperCopper +126.5%
Contains more PhosphorusPhosphorus +75%
Contains less SodiumSodium -80%

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% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Mango
10
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2150%
Contains more Vitamin B1Vitamin B1 +40%
Contains more Vitamin B2Vitamin B2 +192.3%
Contains more Vitamin B3Vitamin B3 +130.7%
Contains more Vitamin B6Vitamin B6 +357.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +4200%
Contains more CholineCholine +261.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.197mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
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 +146.3%
Contains more CarbsCarbs +40.8%
Contains more FatsFats +100%
Contains more OtherOther +414.3%
~equal in Water ~83.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
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 -57.6%
Contains more Mono. FatMonounsaturated fat +100%
~equal in Polyunsaturated fat ~0.071g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Glutinous rice Mango
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Glutinous rice Mango DV% diff.
Vitamin C 0mg 36.4mg 40%
Folate 1µg 43µg 11%
Selenium 5.6µg 0.6µg 9%
Manganese 0.262mg 0.063mg 9%
Vitamin B6 0.026mg 0.119mg 7%
Copper 0.049mg 0.111mg 7%
Fructose 4.68g 6%
Vitamin A 0µg 54µg 6%
Vitamin E 0.04mg 0.9mg 6%
Potassium 10mg 168mg 5%
Vitamin K 0µg 4.2µg 4%
Zinc 0.41mg 0.09mg 3%
Vitamin B3 0.29mg 0.669mg 2%
Vitamin B2 0.013mg 0.038mg 2%
Protein 2.02g 0.82g 2%
Calories 97kcal 60kcal 2%
Carbs 21.09g 14.98g 2%
Fiber 1g 1.6g 2%
Vitamin B1 0.02mg 0.028mg 1%
Choline 2.1mg 7.6mg 1%
Calcium 2mg 11mg 1%
Magnesium 5mg 10mg 1%
Phosphorus 8mg 14mg 1%
Fats 0.19g 0.38g 0%
Net carbs 20.09g 13.38g N/A
Iron 0.14mg 0.16mg 0%
Sugar 0.05g 13.66g N/A
Sodium 5mg 1mg 0%
Vitamin B5 0.215mg 0.197mg 0%
Saturated fat 0.039g 0.092g 0%
Monounsaturated fat 0.07g 0.14g 0%
Polyunsaturated fat 0.069g 0.071g 0%
Tryptophan 0.023mg 0.013mg 0%
Threonine 0.072mg 0.031mg 0%
Isoleucine 0.087mg 0.029mg 0%
Leucine 0.167mg 0.05mg 0%
Lysine 0.073mg 0.066mg 0%
Methionine 0.047mg 0.008mg 0%
Phenylalanine 0.108mg 0.027mg 0%
Valine 0.123mg 0.042mg 0%
Histidine 0.047mg 0.019mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Glutinous rice Mango
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
3%
Glutinous rice
21%
Mango
Minerals Daily Need Coverage Score
11%
Glutinous rice
9%
Mango

Comparison summary

Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 47)
Which food is cheaper?
Mango
Mango is cheaper (difference - $0.7)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food is lower in Sugar?
Glutinous rice
Glutinous rice is lower in Sugar (difference - 13.61g)
Which food is lower in Saturated fat?
Glutinous rice
Glutinous rice is lower in Saturated fat (difference - 0.053g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.