Rye vs. Mango — In-Depth Nutrition Comparison
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How are rye and mango different?
- Rye is richer in manganese, fiber, phosphorus, iron, copper, vitamin B5, selenium, vitamin B1, and magnesium, while mango is higher in vitamin C.
- Rye covers your daily need for manganese, 109% more than mango.
- Rye contains 24 times more phosphorus than mango. Rye contains 332mg of phosphorus, while mango contains 14mg.
- Mango has a higher glycemic index (51) than rye (34).
Rye grain and Mangos, raw types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +1000% |
| Contains more CalciumCalcium | +118.2% |
| Contains more PotassiumPotassium | +203.6% |
| Contains more IronIron | +1543.8% |
| Contains more CopperCopper | +230.6% |
| Contains more ZincZinc | +2844.4% |
| Contains more PhosphorusPhosphorus | +2271.4% |
| Contains more ManganeseManganese | +3990.5% |
| Contains more SeleniumSelenium | +2216.7% |
| Contains less SodiumSodium | -50% |
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.
| Contains more Vitamin B1Vitamin B1 | +1028.6% |
| Contains more Vitamin B2Vitamin B2 | +560.5% |
| Contains more Vitamin B3Vitamin B3 | +538.3% |
| Contains more Vitamin B5Vitamin B5 | +639.1% |
| Contains more Vitamin B6Vitamin B6 | +147.1% |
| Contains more Vitamin KVitamin K | +40.5% |
| Contains more CholineCholine | +300% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +5300% |
| Contains more FolateFolate | +13.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.577mg | 0.063mg | 109% |
| Fiber | 15.1g | 1.6g | 54% |
| Phosphorus | 332mg | 14mg | 45% |
| Vitamin C | 0mg | 36.4mg | 40% |
| Iron | 2.63mg | 0.16mg | 31% |
| Copper | 0.367mg | 0.111mg | 28% |
| Vitamin B5 | 1.456mg | 0.197mg | 25% |
| Vitamin B1 | 0.316mg | 0.028mg | 24% |
| Magnesium | 110mg | 10mg | 24% |
| Selenium | 13.9µg | 0.6µg | 24% |
| Vitamin B3 | 4.27mg | 0.669mg | 23% |
| Zinc | 2.65mg | 0.09mg | 23% |
| Carbs | 75.86g | 14.98g | 20% |
| Protein | 10.34g | 0.82g | 19% |
| Vitamin B2 | 0.251mg | 0.038mg | 16% |
| Calories | 338kcal | 60kcal | 14% |
| Vitamin B6 | 0.294mg | 0.119mg | 13% |
| Potassium | 510mg | 168mg | 10% |
| Vitamin A | 1µg | 54µg | 6% |
| Fructose | 0.11g | 4.68g | 6% |
| Polyunsaturated fat | 0.767g | 0.071g | 5% |
| Choline | 30.4mg | 7.6mg | 4% |
| Fats | 1.63g | 0.38g | 2% |
| Calcium | 24mg | 11mg | 1% |
| Vitamin K | 5.9µg | 4.2µg | 1% |
| Folate | 38µg | 43µg | 1% |
| Net carbs | 60.76g | 13.38g | N/A |
| Sugar | 0.98g | 13.66g | N/A |
| Sodium | 2mg | 1mg | 0% |
| Vitamin E | 0.85mg | 0.9mg | 0% |
| Saturated fat | 0.197g | 0.092g | 0% |
| Monounsaturated fat | 0.208g | 0.14g | 0% |
| Tryptophan | 0.108mg | 0.013mg | 0% |
| Threonine | 0.289mg | 0.031mg | 0% |
| Isoleucine | 0.208mg | 0.029mg | 0% |
| Leucine | 0.563mg | 0.05mg | 0% |
| Lysine | 0.286mg | 0.066mg | 0% |
| Methionine | 0.153mg | 0.008mg | 0% |
| Phenylalanine | 0.435mg | 0.027mg | 0% |
| Valine | 0.317mg | 0.042mg | 0% |
| Histidine | 0.189mg | 0.019mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1161% |
| Contains more FatsFats | +328.9% |
| Contains more CarbsCarbs | +406.4% |
| Contains more OtherOther | +336.1% |
| Contains more WaterWater | +687.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +48.6% |
| Contains more Poly. FatPolyunsaturated fat | +980.3% |
| Contains less Sat. FatSaturated fat | -53.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +881.7% |
| Contains more GlucoseGlucose | +1156.3% |
| Contains more FructoseFructose | +4154.5% |
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