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Wild rice raw vs. Mango — In-Depth Nutrition Comparison

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The main differences between wild rice raw and mango

  • Wild rice raw is richer in phosphorus, manganese, zinc, copper, magnesium, vitamin B3, iron, and vitamin B6, yet mango is richer in vitamin C and vitamin A.
  • Daily need coverage for phosphorus for wild rice raw is 60% higher.
  • Wild rice raw contains 66 times more zinc than mango. Wild rice raw contains 5.96mg of zinc, while mango contains 0.09mg.

Food types used in this article are Wild rice, raw and Mangos, raw.

Infographic

Wild rice raw vs Mango infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Mango
1
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 +1670%
Contains more CalciumCalcium +90.9%
Contains more PotassiumPotassium +154.2%
Contains more IronIron +1125%
Contains more CopperCopper +372.1%
Contains more ZincZinc +6522.2%
Contains more PhosphorusPhosphorus +2992.9%
Contains more ManganeseManganese +2009.5%
Contains more SeleniumSelenium +366.7%
Contains less SodiumSodium -85.7%

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Mango
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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 +310.7%
Contains more Vitamin B2Vitamin B2 +589.5%
Contains more Vitamin B3Vitamin B3 +906.4%
Contains more Vitamin B5Vitamin B5 +445.2%
Contains more Vitamin B6Vitamin B6 +228.6%
Contains more FolateFolate +120.9%
Contains more CholineCholine +360.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +5300%
Contains more Vitamin KVitamin K +121.1%
~equal in Vitamin E ~0.9mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Mango DV% diff.
Phosphorus 433mg 14mg 60%
Manganese 1.329mg 0.063mg 55%
Zinc 5.96mg 0.09mg 53%
Copper 0.524mg 0.111mg 46%
Vitamin C 0mg 36.4mg 40%
Magnesium 177mg 10mg 40%
Vitamin B3 6.733mg 0.669mg 38%
Protein 14.73g 0.82g 28%
Iron 1.96mg 0.16mg 23%
Vitamin B6 0.391mg 0.119mg 21%
Carbs 74.9g 14.98g 20%
Vitamin B5 1.074mg 0.197mg 18%
Fiber 6.2g 1.6g 18%
Vitamin B2 0.262mg 0.038mg 17%
Calories 357kcal 60kcal 15%
Folate 95µg 43µg 13%
Potassium 427mg 168mg 8%
Vitamin B1 0.115mg 0.028mg 7%
Fructose 4.68g 6%
Vitamin A 1µg 54µg 6%
Choline 35mg 7.6mg 5%
Polyunsaturated fat 0.676g 0.071g 4%
Selenium 2.8µg 0.6µg 4%
Vitamin K 1.9µg 4.2µg 2%
Fats 1.08g 0.38g 1%
Vitamin E 0.82mg 0.9mg 1%
Calcium 21mg 11mg 1%
Net carbs 68.7g 13.38g N/A
Sugar 2.5g 13.66g N/A
Sodium 7mg 1mg 0%
Saturated fat 0.156g 0.092g 0%
Monounsaturated fat 0.159g 0.14g 0%
Tryptophan 0.179mg 0.013mg 0%
Threonine 0.469mg 0.031mg 0%
Isoleucine 0.618mg 0.029mg 0%
Leucine 1.018mg 0.05mg 0%
Lysine 0.629mg 0.066mg 0%
Methionine 0.438mg 0.008mg 0%
Phenylalanine 0.721mg 0.027mg 0%
Valine 0.858mg 0.042mg 0%
Histidine 0.384mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
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 +1696.3%
Contains more FatsFats +184.2%
Contains more CarbsCarbs +400%
Contains more OtherOther +325%
Contains more WaterWater +975.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
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 +13.6%
Contains more Poly. FatPolyunsaturated fat +852.1%
Contains less Sat. FatSaturated fat -41%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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 SucroseSucrose +940.3%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.