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  6. Pilaf vs. Mango

Pilaf vs. Mango — In-Depth Nutrition Comparison

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How are Pilaf and Mango different?

  • Pilaf is richer in Selenium, Vitamin B1, Folate, Manganese, Vitamin B3, Iron, Vitamin B6, and Phosphorus, while Mango is higher in Vitamin C.
  • Pilaf covers your daily need of Selenium 58% more than Mango.
  • Pilaf contains 1303 times more Sodium than Mango. Pilaf contains 1303mg of Sodium, while Mango contains 1mg.

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

Infographic

Pilaf vs Mango 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.
Pilaf
Pilaf
9
:
1
Mango
Mango
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%
Contains less Sodium -99.9%
Pilaf
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 92% 23% 66% 17% 170% 28% 56% 116% 177%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
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%
Contains less Sodium -99.9%

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.
Pilaf
Pilaf
7
:
4
Mango
Mango
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 +∞%
Contains more Vitamin A +7628.6%
Contains more Vitamin E +2150%
Contains more Vitamin C +787.8%
Contains more Vitamin K +740%
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%
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%
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 +∞%
Contains more Vitamin A +7628.6%
Contains more Vitamin E +2150%
Contains more Vitamin C +787.8%
Contains more Vitamin K +740%

Macronutrient Comparison

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

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pilaf
Pilaf
2
:
3
Mango
Mango
Contains more Starch +∞%
Contains more Maltose +∞%
Contains more Sucrose +2223.3%
Contains more Glucose +1910%
Contains more Fructose +∞%
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
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
Contains more Starch +∞%
Contains more Maltose +∞%
Contains more Sucrose +2223.3%
Contains more Glucose +1910%
Contains more Fructose +∞%

Comparison summary table

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

Which food is preferable for your diet?

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

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/nutrients
  2. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.