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Mango vs. Rice pudding — In-Depth Nutrition Comparison

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The main differences between mango and rice pudding

  • Mango is richer in vitamin C, vitamin A, copper, folate, vitamin B6, and fiber, yet rice pudding is richer in phosphorus, vitamin B12, calcium, and vitamin B2.
  • Daily need coverage for vitamin C for mango is 40% higher.
  • Mango contains 16 times more fiber than rice pudding. Mango contains 1.6g of fiber, while rice pudding contains 0.1g.

Food types used in this article are Mangos, raw and Puddings, rice, dry mix, prepared with 2% milk.

Infographic

Mango vs Rice pudding infographic
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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
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 9.3% 32% 11% 14% 6% 10% 37% 14% 7.4% 10%
Contains more PotassiumPotassium +29.2%
Contains more CopperCopper +516.7%
Contains less SodiumSodium -99.1%
Contains more MagnesiumMagnesium +30%
Contains more CalciumCalcium +854.5%
Contains more IronIron +131.3%
Contains more ZincZinc +322.2%
Contains more PhosphorusPhosphorus +521.4%
Contains more SeleniumSelenium +216.7%
~equal in Manganese ~0.057mg

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
8
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 2.3% 15% 0% 12% 19% 33% 8.3% 17% 8.1% 30% 0% 3% 0%
Contains more Vitamin CVitamin C +5100%
Contains more Vitamin AVitamin A +17.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +51%
Contains more Vitamin B6Vitamin B6 +240%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +975%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +167.9%
Contains more Vitamin B2Vitamin B2 +271.1%
Contains more Vitamin B5Vitamin B5 +46.2%
Contains more Vitamin B12Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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% 21% 73%
Protein: 3.29 g
Fats: 1.63 g
Carbs: 20.81 g
Water: 73.43 g
Other: 0.84 g
Contains more WaterWater +13.7%
Contains more ProteinProtein +301.2%
Contains more FatsFats +328.9%
Contains more CarbsCarbs +38.9%
Contains more OtherOther +133.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
66% 30% 4%
Saturated fat: Sat. Fat 0.967 g
Monounsaturated fat: Mono. Fat 0.441 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains less Sat. FatSaturated fat -90.5%
Contains more Poly. FatPolyunsaturated fat +18.3%
Contains more Mono. FatMonounsaturated fat +215%

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

All nutrients comparison - raw data values

Nutrient Mango Rice pudding DV% diff.
Vitamin C 36.4mg 0.7mg 40%
Phosphorus 14mg 87mg 10%
Folate 43µg 4µg 10%
Copper 0.111mg 0.018mg 10%
Vitamin B12 0µg 0.24µg 10%
Calcium 11mg 105mg 9%
Vitamin B2 0.038mg 0.141mg 8%
Fiber 1.6g 0.1g 6%
Fructose 4.68g 6%
Vitamin E 0.9mg 6%
Vitamin B6 0.119mg 0.035mg 6%
Protein 0.82g 3.29g 5%
Sodium 1mg 109mg 5%
Vitamin B1 0.028mg 0.075mg 4%
Vitamin D 0IU 34IU 4%
Vitamin K 4.2µg 4%
Vitamin D 0µg 0.8µg 4%
Saturated fat 0.092g 0.967g 4%
Calories 60kcal 111kcal 3%
Zinc 0.09mg 0.38mg 3%
Iron 0.16mg 0.37mg 3%
Selenium 0.6µg 1.9µg 2%
Vitamin B5 0.197mg 0.288mg 2%
Carbs 14.98g 20.81g 2%
Cholesterol 0mg 6mg 2%
Fats 0.38g 1.63g 2%
Vitamin B3 0.669mg 0.443mg 1%
Choline 7.6mg 1%
Magnesium 10mg 13mg 1%
Monounsaturated fat 0.14g 0.441g 1%
Vitamin A 54µg 46µg 1%
Potassium 168mg 130mg 1%
Net carbs 13.38g 20.71g N/A
Sugar 13.66g N/A
Manganese 0.063mg 0.057mg 0%
Polyunsaturated fat 0.071g 0.06g 0%
Tryptophan 0.013mg 0.039mg 0%
Threonine 0.031mg 0.126mg 0%
Isoleucine 0.029mg 0.169mg 0%
Leucine 0.05mg 0.273mg 0%
Lysine 0.066mg 0.221mg 0%
Methionine 0.008mg 0.07mg 0%
Phenylalanine 0.027mg 0.135mg 0%
Valine 0.042mg 0.187mg 0%
Histidine 0.019mg 0.075mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Rice pudding
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
11%
Rice pudding
Minerals Daily Need Coverage Score
9%
Mango
15%
Rice pudding

Comparison summary

Which food is lower in Sugar?
Rice pudding
Rice pudding is lower in Sugar (difference - 13.66g)
Which food is cheaper?
Rice pudding
Rice pudding is cheaper (difference - $0.3)
Which food is richer in minerals?
Rice pudding
Rice pudding is relatively richer in minerals
Which food is lower in Cholesterol?
Mango
Mango is lower in Cholesterol (difference - 6mg)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 108mg)
Which food is lower in Saturated fat?
Mango
Mango is lower in Saturated fat (difference - 0.875g)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 8)
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 pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169611/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.