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  6. Mango vs. Pilaf

Mango vs. Pilaf — In-Depth Nutrition Comparison

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How are Mango and Pilaf different?

  • Mango is richer in Vitamin C, while Pilaf is higher in Selenium, Vitamin B1, Folate, Manganese, Vitamin B3, Iron, Vitamin B6, and Phosphorus.
  • Pilaf covers your daily need of Selenium 58% more than Mango.
  • Mango contains 9 times more Vitamin C than Pilaf. Mango contains 36.4mg of Vitamin C, while Pilaf contains 4.1mg.
  • Mango is lower in Sodium.

Mangos, raw and Rice and vermicelli mix, rice pilaf flavor, unprepared types were used in this article.

Infographic

Mango vs Pilaf 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
1
:
9
Pilaf
Pilaf
Contains less Sodium -99.9%
Contains more Calcium +654.5%
Contains more Iron +1425%
Contains more Magnesium +220%
Contains more Phosphorus +1000%
Contains more Potassium +11.9%
Contains more Zinc +1022.2%
Contains more Copper +49.5%
Contains more Manganese +1300%
Contains more Selenium +5300%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Pilaf
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 92% 23% 66% 17% 170% 28% 56% 116% 177%
Contains less Sodium -99.9%
Contains more Calcium +654.5%
Contains more Iron +1425%
Contains more Magnesium +220%
Contains more Phosphorus +1000%
Contains more Potassium +11.9%
Contains more Zinc +1022.2%
Contains more Copper +49.5%
Contains more Manganese +1300%
Contains more Selenium +5300%

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
4
:
7
Pilaf
Pilaf
Contains more Vitamin A +7628.6%
Contains more Vitamin E +2150%
Contains more Vitamin C +787.8%
Contains more Vitamin K +740%
Contains more Vitamin B1 +2053.6%
Contains more Vitamin B2 +128.9%
Contains more Vitamin B3 +815.8%
Contains more Vitamin B5 +262.9%
Contains more Vitamin B6 +236.1%
Contains more Folate +393%
Contains more Vitamin B12 +∞%
Mango
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
Pilaf
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 14% 151% 21% 115% 43% 93% 159% 3% 2%
Contains more Vitamin A +7628.6%
Contains more Vitamin E +2150%
Contains more Vitamin C +787.8%
Contains more Vitamin K +740%
Contains more Vitamin B1 +2053.6%
Contains more Vitamin B2 +128.9%
Contains more Vitamin B3 +815.8%
Contains more Vitamin B5 +262.9%
Contains more Vitamin B6 +236.1%
Contains more Folate +393%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
1
:
4
Pilaf
Pilaf
Contains more Water +938.1%
Contains more Protein +1170.7%
Contains more Fats +260.5%
Contains more Carbs +409.4%
Contains more Other +972.2%
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Pilaf
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more Water +938.1%
Contains more Protein +1170.7%
Contains more Fats +260.5%
Contains more Carbs +409.4%
Contains more Other +972.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
Mango
1
:
2
Pilaf
Pilaf
Contains less Saturated Fat -70%
Contains more Monounsaturated Fat +166.4%
Contains more Polyunsaturated fat +431%
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Pilaf
29% 35% 36%
Saturated Fat: 0.307 g
Monounsaturated Fat: 0.373 g
Polyunsaturated fat: 0.377 g
Contains less Saturated Fat -70%
Contains more Monounsaturated Fat +166.4%
Contains more Polyunsaturated fat +431%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mango
Mango
3
:
2
Pilaf
Pilaf
Contains more Sucrose +2223.3%
Contains more Glucose +1910%
Contains more Fructose +∞%
Contains more Starch +∞%
Contains more Maltose +∞%
Mango
51% 15% 34%
Starch: 0 g
Sucrose: 6.97 g
Glucose: 2.01 g
Fructose: 4.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Pilaf
98%
Starch: 71.23 g
Sucrose: 0.3 g
Glucose: 0.1 g
Fructose: 0 g
Lactose: 0 g
Maltose: 1.13 g
Galactose: 0 g
Contains more Sucrose +2223.3%
Contains more Glucose +1910%
Contains more Fructose +∞%
Contains more Starch +∞%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mango Pilaf Opinion
Net carbs 13.38g 75.11g Pilaf
Protein 0.82g 10.42g Pilaf
Fats 0.38g 1.37g Pilaf
Carbs 14.98g 76.31g Pilaf
Calories 60kcal 359kcal Pilaf
Starch 71.23g Pilaf
Fructose 4.68g 0g Mango
Sugar 13.66g 1.53g Pilaf
Fiber 1.6g 1.2g Mango
Calcium 11mg 83mg Pilaf
Iron 0.16mg 2.44mg Pilaf
Magnesium 10mg 32mg Pilaf
Phosphorus 14mg 154mg Pilaf
Potassium 168mg 188mg Pilaf
Sodium 1mg 1303mg Mango
Zinc 0.09mg 1.01mg Pilaf
Copper 0.111mg 0.166mg Pilaf
Manganese 0.063mg 0.882mg Pilaf
Selenium 0.6µg 32.4µg Pilaf
Vitamin A 1082IU 14IU Mango
Vitamin A RAE 54µg 4µg Mango
Vitamin E 0.9mg 0.04mg Mango
Vitamin C 36.4mg 4.1mg Mango
Vitamin B1 0.028mg 0.603mg Pilaf
Vitamin B2 0.038mg 0.087mg Pilaf
Vitamin B3 0.669mg 6.127mg Pilaf
Vitamin B5 0.197mg 0.715mg Pilaf
Vitamin B6 0.119mg 0.4mg Pilaf
Folate 43µg 212µg Pilaf
Vitamin B12 0µg 0.02µg Pilaf
Vitamin K 4.2µg 0.5µg Mango
Tryptophan 0.013mg 0.086mg Pilaf
Threonine 0.031mg 0.221mg Pilaf
Isoleucine 0.029mg 0.279mg Pilaf
Leucine 0.05mg 0.523mg Pilaf
Lysine 0.066mg 0.189mg Pilaf
Methionine 0.008mg 0.145mg Pilaf
Phenylalanine 0.027mg 0.32mg Pilaf
Valine 0.042mg 0.374mg Pilaf
Histidine 0.019mg 0.15mg Pilaf
Cholesterol 0mg 1mg Mango
Saturated Fat 0.092g 0.307g Mango
Monounsaturated Fat 0.14g 0.373g Pilaf
Polyunsaturated fat 0.071g 0.377g Pilaf

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Pilaf
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
Mango
50%
Pilaf
Minerals Daily Need Coverage Score
9%
Mango
77%
Pilaf

Comparison summary

Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 12.13g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $0.3)
Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 1302mg)
Which food is lower in Cholesterol?
Mango
Mango is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 0.215g)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 9)
Which food is richer in vitamins?
?
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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrients
  2. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.