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  6. Mango vs. Brown rice

Mango vs. Brown rice — In-Depth Nutrition Comparison

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Summary of differences between Mango and Brown rice

  • Mango has more Vitamin C, Folate, and Vitamin A RAE, however, Brown rice is higher in Manganese, Phosphorus, Vitamin B1, Vitamin B3, Selenium, Magnesium, and Zinc.
  • Mango covers your daily need of Vitamin C 40% more than Brown rice.

These are the specific foods used in this comparison Mangos, raw and Rice, brown, long-grain, cooked.

Infographic

Mango vs Brown 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
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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +95.3%
Contains less SodiumSodium -75%
Contains more MagnesiumMagnesium +290%
Contains more IronIron +250%
Contains more ZincZinc +688.9%
Contains more PhosphorusPhosphorus +635.7%
Contains more ManganeseManganese +1446%
Contains more SeleniumSelenium +866.7%
~equal in Copper ~0.106mg

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
5
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% 65% 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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +429.4%
Contains more Vitamin KVitamin K +2000%
Contains more FolateFolate +377.8%
Contains more Vitamin B1Vitamin B1 +535.7%
Contains more Vitamin B2Vitamin B2 +81.6%
Contains more Vitamin B3Vitamin B3 +282.8%
Contains more Vitamin B5Vitamin B5 +92.9%
Contains more CholineCholine +21.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.123mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
1
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more WaterWater +18.8%
Contains more ProteinProtein +234.1%
Contains more FatsFats +155.3%
Contains more CarbsCarbs +70.8%
Contains more OtherOther +22.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
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
26% 37% 37%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated Fat -64.6%
Contains more Mono. FatMonounsaturated Fat +163.6%
Contains more Poly. FatPolyunsaturated fat +415.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mango
Mango
3
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
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +2804.2%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mango Brown rice Opinion
Calories 60kcal 123kcal Brown rice
Protein 0.82g 2.74g Brown rice
Fats 0.38g 0.97g Brown rice
Vitamin C 36.4mg 0mg Mango
Net carbs 13.38g 23.98g Brown rice
Carbs 14.98g 25.58g Brown rice
Magnesium 10mg 39mg Brown rice
Calcium 11mg 3mg Mango
Potassium 168mg 86mg Mango
Iron 0.16mg 0.56mg Brown rice
Sugar 13.66g 0.24g Brown rice
Fiber 1.6g 1.6g
Copper 0.111mg 0.106mg Mango
Zinc 0.09mg 0.71mg Brown rice
Starch 24.79g Brown rice
Phosphorus 14mg 103mg Brown rice
Sodium 1mg 4mg Mango
Vitamin A 1082IU 0IU Mango
Vitamin A RAE 54µg 0µg Mango
Vitamin E 0.9mg 0.17mg Mango
Manganese 0.063mg 0.974mg Brown rice
Selenium 0.6µg 5.8µg Brown rice
Vitamin B1 0.028mg 0.178mg Brown rice
Vitamin B2 0.038mg 0.069mg Brown rice
Vitamin B3 0.669mg 2.561mg Brown rice
Vitamin B5 0.197mg 0.38mg Brown rice
Vitamin B6 0.119mg 0.123mg Brown rice
Vitamin K 4.2µg 0.2µg Mango
Folate 43µg 9µg Mango
Choline 7.6mg 9.2mg Brown rice
Saturated Fat 0.092g 0.26g Mango
Monounsaturated Fat 0.14g 0.369g Brown rice
Polyunsaturated fat 0.071g 0.366g Brown rice
Tryptophan 0.013mg 0.033mg Brown rice
Threonine 0.031mg 0.095mg Brown rice
Isoleucine 0.029mg 0.109mg Brown rice
Leucine 0.05mg 0.214mg Brown rice
Lysine 0.066mg 0.099mg Brown rice
Methionine 0.008mg 0.058mg Brown rice
Phenylalanine 0.027mg 0.133mg Brown rice
Valine 0.042mg 0.151mg Brown rice
Histidine 0.019mg 0.066mg Brown rice
Fructose 4.68g 0g Mango
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Brown rice
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
25%
Mango
13%
Brown rice
Minerals Daily Need Coverage Score
9%
Mango
32%
Brown rice

Comparison summary

Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 0.168g)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 15)
Which food is cheaper?
Mango
Mango is cheaper (difference - $1.7)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 13.42g)
Which food is richer in minerals?
Brown rice
Brown rice is relatively richer in minerals
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.