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  6. Mango vs. Arborio rice

Mango vs. Arborio rice — In-Depth Nutrition Comparison

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How are mango and arborio rice different?

  • Mango is higher in vitamin C and vitamin A; however, arborio rice is richer in iron, manganese, selenium, vitamin B1, and vitamin B3.
  • Daily need coverage for vitamin C for mango is 40% higher.
  • Mango has a lower glycemic index (51) than arborio rice (69).

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

Infographic

Mango vs Arborio rice 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.
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%
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%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +546.2%
Contains more CopperCopper +54.2%
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%

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.
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +137.5%
Contains more Vitamin B6Vitamin B6 +101.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

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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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.