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  6. Mango vs. Rice

Mango vs. Rice — In-Depth Nutrition Comparison

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Differences between Mango and Rice

  • Mango has more Vitamin C, Vitamin A RAE, and Vitamin E , while Rice has more Manganese, Iron, Selenium, Vitamin B1, and Vitamin B3.
  • Mango's daily need coverage for Vitamin C is 40% higher.

The food types used in this comparison are Mangos, raw and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Mango vs 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
3
:
6
Rice
Rice
Contains more Potassium +380%
Contains more Copper +60.9%
Contains more Iron +650%
Contains more Magnesium +20%
Contains more Phosphorus +207.1%
Contains more Zinc +444.4%
Contains more Manganese +649.2%
Contains more Selenium +1150%
Equal in Calcium - 10
Equal in Sodium - 1
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Potassium +380%
Contains more Copper +60.9%
Contains more Iron +650%
Contains more Magnesium +20%
Contains more Phosphorus +207.1%
Contains more Zinc +444.4%
Contains more Manganese +649.2%
Contains more Selenium +1150%
Equal in Calcium - 10
Equal in Sodium - 1

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
6
:
4
Rice
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +2150%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +192.3%
Contains more Vitamin B6 +28%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +482.1%
Contains more Vitamin B3 +120.6%
Contains more Vitamin B5 +98%
Contains more Folate +34.9%
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%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +2150%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +192.3%
Contains more Vitamin B6 +28%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +482.1%
Contains more Vitamin B3 +120.6%
Contains more Vitamin B5 +98%
Contains more Folate +34.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
2
:
3
Rice
Rice
Contains more Fats +35.7%
Contains more Water +21.9%
Contains more Protein +228%
Contains more Carbs +88.1%
Contains more Other +16.7%
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Fats +35.7%
Contains more Water +21.9%
Contains more Protein +228%
Contains more Carbs +88.1%
Contains more Other +16.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
Mango
1
:
2
Rice
Rice
Contains more Monounsaturated Fat +59.1%
Contains less Saturated Fat -16.3%
Equal in Polyunsaturated fat - 0.076
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +59.1%
Contains less Saturated Fat -16.3%
Equal in Polyunsaturated fat - 0.076

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mango Rice Opinion
Net carbs 13.38g 27.77g Rice
Protein 0.82g 2.69g Rice
Fats 0.38g 0.28g Mango
Carbs 14.98g 28.17g Rice
Calories 60kcal 130kcal Rice
Fructose 4.68g Mango
Sugar 13.66g 0.05g Rice
Fiber 1.6g 0.4g Mango
Calcium 11mg 10mg Mango
Iron 0.16mg 1.2mg Rice
Magnesium 10mg 12mg Rice
Phosphorus 14mg 43mg Rice
Potassium 168mg 35mg Mango
Sodium 1mg 1mg
Zinc 0.09mg 0.49mg Rice
Copper 0.111mg 0.069mg Mango
Manganese 0.063mg 0.472mg Rice
Selenium 0.6µg 7.5µg Rice
Vitamin A 1082IU 0IU Mango
Vitamin A RAE 54µg 0µg Mango
Vitamin E 0.9mg 0.04mg Mango
Vitamin C 36.4mg 0mg Mango
Vitamin B1 0.028mg 0.163mg Rice
Vitamin B2 0.038mg 0.013mg Mango
Vitamin B3 0.669mg 1.476mg Rice
Vitamin B5 0.197mg 0.39mg Rice
Vitamin B6 0.119mg 0.093mg Mango
Folate 43µg 58µg Rice
Vitamin K 4.2µg 0µg Mango
Tryptophan 0.013mg 0.031mg Rice
Threonine 0.031mg 0.096mg Rice
Isoleucine 0.029mg 0.116mg Rice
Leucine 0.05mg 0.222mg Rice
Lysine 0.066mg 0.097mg Rice
Methionine 0.008mg 0.063mg Rice
Phenylalanine 0.027mg 0.144mg Rice
Valine 0.042mg 0.164mg Rice
Histidine 0.019mg 0.063mg Rice
Saturated Fat 0.092g 0.077g Rice
Monounsaturated Fat 0.14g 0.088g Mango
Polyunsaturated fat 0.071g 0.076g Rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Rice
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
13%
Rice
Minerals Daily Need Coverage Score
9%
Mango
22%
Rice

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 13.61g)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.015g)
Which food is richer in minerals?
Rice
Rice is relatively richer in minerals
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 9)
Which food is cheaper?
Mango
Mango is cheaper (difference - $0.7)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.