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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, Folate, and Vitamin A RAE.
  • Mango covers your daily need of 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.

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% 65% 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 E Vitamin 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

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brown rice Mango
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 Brown rice Mango Opinion
Calories 123kcal 60kcal Brown rice
Protein 2.74g 0.82g Brown rice
Fats 0.97g 0.38g Brown rice
Vitamin C 0mg 36.4mg Mango
Net carbs 23.98g 13.38g Brown rice
Carbs 25.58g 14.98g Brown rice
Magnesium 39mg 10mg Brown rice
Calcium 3mg 11mg Mango
Potassium 86mg 168mg Mango
Iron 0.56mg 0.16mg Brown rice
Sugar 0.24g 13.66g Brown rice
Fiber 1.6g 1.6g
Copper 0.106mg 0.111mg Mango
Zinc 0.71mg 0.09mg Brown rice
Starch 24.79g Brown rice
Phosphorus 103mg 14mg Brown rice
Sodium 4mg 1mg Mango
Vitamin A 0IU 1082IU Mango
Vitamin A RAE 0µg 54µg Mango
Vitamin E 0.17mg 0.9mg Mango
Manganese 0.974mg 0.063mg Brown rice
Selenium 5.8µg 0.6µg Brown rice
Vitamin B1 0.178mg 0.028mg Brown rice
Vitamin B2 0.069mg 0.038mg Brown rice
Vitamin B3 2.561mg 0.669mg Brown rice
Vitamin B5 0.38mg 0.197mg Brown rice
Vitamin B6 0.123mg 0.119mg Brown rice
Vitamin K 0.2µg 4.2µg Mango
Folate 9µg 43µg Mango
Choline 9.2mg 7.6mg Brown rice
Saturated Fat 0.26g 0.092g Mango
Monounsaturated Fat 0.369g 0.14g Brown rice
Polyunsaturated fat 0.366g 0.071g Brown rice
Tryptophan 0.033mg 0.013mg Brown rice
Threonine 0.095mg 0.031mg Brown rice
Isoleucine 0.109mg 0.029mg Brown rice
Leucine 0.214mg 0.05mg Brown rice
Lysine 0.099mg 0.066mg Brown rice
Methionine 0.058mg 0.008mg Brown rice
Phenylalanine 0.133mg 0.027mg Brown rice
Valine 0.151mg 0.042mg Brown rice
Histidine 0.066mg 0.019mg Brown rice
Fructose 0g 4.68g 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
Brown rice Mango
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
13%
Brown rice
25%
Mango
Minerals Daily Need Coverage Score
32%
Brown rice
9%
Mango

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. 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.