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Mango vs. Rice bran oil — In-Depth Nutrition Comparison

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Summary of differences between mango and rice bran oil

  • Mango has more vitamin C, vitamin A, folate, vitamin B6, and fiber; however, rice bran oil is higher in vitamin E and vitamin K.
  • Rice bran oil covers your daily need for vitamin E, 209% more than mango.
  • Mango has less saturated fat.
  • The glycemic index of mango is higher.

These are the specific foods used in this comparison Mangos, raw and Oil, rice bran.

Infographic

Mango vs Rice bran oil 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
9
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 0% 0% 0% 2.6% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +128.6%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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
9
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% 646% 0% 0% 0% 0% 0% 0% 0% 62% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +3488.9%
Contains more Vitamin KVitamin K +488.1%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
4
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +26215.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
1
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 g
21% 42% 37%
Saturated fat: Sat. Fat 19.7 g
Monounsaturated fat: Mono. Fat 39.3 g
Polyunsaturated fat: Poly. Fat 35 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +27971.4%
Contains more Poly. FatPolyunsaturated fat +49195.8%

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 bran oil
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mango Rice bran oil DV% diff.
Polyunsaturated fat 0.071g 35g 233%
Vitamin E 0.9mg 32.3mg 209%
Fats 0.38g 100g 153%
Monounsaturated fat 0.14g 39.3g 98%
Saturated fat 0.092g 19.7g 89%
Calories 60kcal 884kcal 41%
Vitamin C 36.4mg 0mg 40%
Vitamin K 4.2µg 24.7µg 17%
Copper 0.111mg 12%
Folate 43µg 0µg 11%
Vitamin B6 0.119mg 0mg 9%
Vitamin A 54µg 0µg 6%
Fructose 4.68g 6%
Fiber 1.6g 0g 6%
Potassium 168mg 0mg 5%
Carbs 14.98g 0g 5%
Vitamin B3 0.669mg 0mg 4%
Vitamin B5 0.197mg 0mg 4%
Manganese 0.063mg 3%
Vitamin B2 0.038mg 0mg 3%
Vitamin B1 0.028mg 0mg 2%
Magnesium 10mg 0mg 2%
Phosphorus 14mg 0mg 2%
Protein 0.82g 0g 2%
Calcium 11mg 0mg 1%
Zinc 0.09mg 0mg 1%
Iron 0.16mg 0.07mg 1%
Selenium 0.6µg 0µg 1%
Choline 7.6mg 1%
Net carbs 13.38g 0g N/A
Sugar 13.66g 0g N/A
Sodium 1mg 0mg 0%
Tryptophan 0.013mg 0mg 0%
Threonine 0.031mg 0mg 0%
Isoleucine 0.029mg 0mg 0%
Leucine 0.05mg 0mg 0%
Lysine 0.066mg 0mg 0%
Methionine 0.008mg 0mg 0%
Phenylalanine 0.027mg 0mg 0%
Valine 0.042mg 0mg 0%
Histidine 0.019mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Rice bran oil
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
21%
Mango
54%
Rice bran oil
Minerals Daily Need Coverage Score
9%
Mango
0%
Rice bran oil

Comparison summary

Which food is lower in Sugar?
Rice bran oil
Rice bran oil is lower in Sugar (difference - 13.66g)
Which food contains less Sodium?
Rice bran oil
Rice bran oil contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Rice bran oil
Rice bran oil is lower in glycemic index (difference - 51)
Which food is cheaper?
Rice bran oil
Rice bran oil is cheaper (difference - $0.3)
Which food is lower in Saturated fat?
Mango
Mango is lower in Saturated fat (difference - 19.608g)
Which food is richer in minerals?
Mango
Mango is relatively richer in minerals
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 bran oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171013/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.