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  6. Brown rice vs. Mango

Brown rice vs. Mango — In-Depth Nutrition Comparison

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Summary of differences between brown rice and mango

  • Brown rice has more manganese, phosphorus, vitamin B1, vitamin B3, selenium, magnesium, and zinc; however, mango is higher in vitamin C, vitamin A, and folate.
  • Mango covers your daily need for vitamin C, 40% more than brown rice.
  • Brown rice has 15 times more manganese than mango. While brown rice has 0.974mg of manganese, mango has only 0.063mg.
  • The glycemic index of brown rice is higher.

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

Infographic

Brown rice 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.
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%
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%
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%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +95.3%
Contains less SodiumSodium -75%
~equal in Copper ~0.111mg

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.
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%
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% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +429.4%
Contains more Vitamin KVitamin K +2000%
Contains more FolateFolate +377.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.119mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Mango DV% diff.
Manganese 0.974mg 0.063mg 40%
Vitamin C 0mg 36.4mg 40%
Vitamin B1 0.178mg 0.028mg 13%
Phosphorus 103mg 14mg 13%
Vitamin B3 2.561mg 0.669mg 12%
Starch 24.79g 10%
Folate 9µg 43µg 9%
Selenium 5.8µg 0.6µg 9%
Magnesium 39mg 10mg 7%
Fructose 0g 4.68g 6%
Vitamin A 0µg 54µg 6%
Zinc 0.71mg 0.09mg 6%
Vitamin E 0.17mg 0.9mg 5%
Iron 0.56mg 0.16mg 5%
Vitamin B5 0.38mg 0.197mg 4%
Protein 2.74g 0.82g 4%
Carbs 25.58g 14.98g 4%
Vitamin K 0.2µg 4.2µg 3%
Calories 123kcal 60kcal 3%
Polyunsaturated fat 0.366g 0.071g 2%
Vitamin B2 0.069mg 0.038mg 2%
Potassium 86mg 168mg 2%
Fats 0.97g 0.38g 1%
Calcium 3mg 11mg 1%
Saturated fat 0.26g 0.092g 1%
Monounsaturated fat 0.369g 0.14g 1%
Copper 0.106mg 0.111mg 1%
Net carbs 23.98g 13.38g N/A
Sugar 0.24g 13.66g N/A
Fiber 1.6g 1.6g 0%
Sodium 4mg 1mg 0%
Vitamin B6 0.123mg 0.119mg 0%
Choline 9.2mg 7.6mg 0%
Tryptophan 0.033mg 0.013mg 0%
Threonine 0.095mg 0.031mg 0%
Isoleucine 0.109mg 0.029mg 0%
Leucine 0.214mg 0.05mg 0%
Lysine 0.099mg 0.066mg 0%
Methionine 0.058mg 0.008mg 0%
Phenylalanine 0.133mg 0.027mg 0%
Valine 0.151mg 0.042mg 0%
Histidine 0.066mg 0.019mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
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
Contains more ProteinProtein +234.1%
Contains more FatsFats +155.3%
Contains more CarbsCarbs +70.8%
Contains more OtherOther +22.2%
Contains more WaterWater +18.8%

Fat Type Comparison

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

Carbohydrate type comparison

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

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.