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  6. Rice vs. Mango

Rice vs. Mango — In-Depth Nutrition Comparison

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Differences between Rice and Mango

  • Rice has more Manganese, Iron, Selenium, Vitamin B1, and Vitamin B3, while Mango has more Vitamin C, Vitamin A RAE, and Vitamin E .
  • Mango's daily need coverage for Vitamin C is 40% higher.
  • Mango contains 13 times less Selenium than Rice. Rice contains 7.5µg of Selenium, while Mango contains 0.6µg.

The food types used in this comparison are Rice, white, long-grain, regular, enriched, cooked and Mangos, raw.

Infographic

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.
Rice
Rice
6
:
3
Mango
Mango
Contains more Iron +650%
Contains more Magnesium +20%
Contains more Phosphorus +207.1%
Contains more Zinc +444.4%
Contains more Manganese +649.2%
Contains more Selenium +1150%
Contains more Potassium +380%
Contains more Copper +60.9%
Equal in Calcium - 11
Equal in Sodium - 1
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Contains more Iron +650%
Contains more Magnesium +20%
Contains more Phosphorus +207.1%
Contains more Zinc +444.4%
Contains more Manganese +649.2%
Contains more Selenium +1150%
Contains more Potassium +380%
Contains more Copper +60.9%
Equal in Calcium - 11
Equal in Sodium - 1

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.
Rice
Rice
4
:
6
Mango
Mango
Contains more Vitamin B1 +482.1%
Contains more Vitamin B3 +120.6%
Contains more Vitamin B5 +98%
Contains more Folate +34.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +2150%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +192.3%
Contains more Vitamin B6 +28%
Contains more Vitamin K +∞%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
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 +482.1%
Contains more Vitamin B3 +120.6%
Contains more Vitamin B5 +98%
Contains more Folate +34.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +2150%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +192.3%
Contains more Vitamin B6 +28%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
3
:
2
Mango
Mango
Contains more Protein +228%
Contains more Carbs +88.1%
Contains more Other +16.7%
Contains more Fats +35.7%
Contains more Water +21.9%
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 +228%
Contains more Carbs +88.1%
Contains more Other +16.7%
Contains more Fats +35.7%
Contains more Water +21.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
2
:
1
Mango
Mango
Contains less Saturated Fat -16.3%
Contains more Monounsaturated Fat +59.1%
Equal in Polyunsaturated fat - 0.071
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Contains less Saturated Fat -16.3%
Contains more Monounsaturated Fat +59.1%
Equal in Polyunsaturated fat - 0.071

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rice Mango Opinion
Net carbs 27.77g 13.38g Rice
Protein 2.69g 0.82g Rice
Fats 0.28g 0.38g Mango
Carbs 28.17g 14.98g Rice
Calories 130kcal 60kcal Rice
Fructose 4.68g Mango
Sugar 0.05g 13.66g Rice
Fiber 0.4g 1.6g Mango
Calcium 10mg 11mg Mango
Iron 1.2mg 0.16mg Rice
Magnesium 12mg 10mg Rice
Phosphorus 43mg 14mg Rice
Potassium 35mg 168mg Mango
Sodium 1mg 1mg
Zinc 0.49mg 0.09mg Rice
Copper 0.069mg 0.111mg Mango
Manganese 0.472mg 0.063mg Rice
Selenium 7.5µg 0.6µg Rice
Vitamin A 0IU 1082IU Mango
Vitamin A RAE 0µg 54µg Mango
Vitamin E 0.04mg 0.9mg Mango
Vitamin C 0mg 36.4mg Mango
Vitamin B1 0.163mg 0.028mg Rice
Vitamin B2 0.013mg 0.038mg Mango
Vitamin B3 1.476mg 0.669mg Rice
Vitamin B5 0.39mg 0.197mg Rice
Vitamin B6 0.093mg 0.119mg Mango
Folate 58µg 43µg Rice
Vitamin K 0µg 4.2µg Mango
Tryptophan 0.031mg 0.013mg Rice
Threonine 0.096mg 0.031mg Rice
Isoleucine 0.116mg 0.029mg Rice
Leucine 0.222mg 0.05mg Rice
Lysine 0.097mg 0.066mg Rice
Methionine 0.063mg 0.008mg Rice
Phenylalanine 0.144mg 0.027mg Rice
Valine 0.164mg 0.042mg Rice
Histidine 0.063mg 0.019mg Rice
Saturated Fat 0.077g 0.092g Rice
Monounsaturated Fat 0.088g 0.14g Mango
Polyunsaturated fat 0.076g 0.071g Rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice 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
13%
Rice
26%
Mango
Minerals Daily Need Coverage Score
22%
Rice
9%
Mango

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 13.61g)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.015g)
Which food is richer in minerals?
Rice
Rice is relatively richer in minerals
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 9)
Which food is cheaper?
Mango
Mango is cheaper (difference - $0.7)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.