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  6. Wild rice raw vs. Mango

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, Vitamin B6, and Fiber, yet Mango is richer in Vitamin C.
  • Daily need coverage for Phosphorus from 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
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.
Wild rice raw
Wild rice raw
9
:
1
Mango
Mango
Contains more Calcium +90.9%
Contains more Iron +1125%
Contains more Magnesium +1670%
Contains more Phosphorus +2992.9%
Contains more Potassium +154.2%
Contains more Zinc +6522.2%
Contains more Copper +372.1%
Contains more Manganese +2009.5%
Contains more Selenium +366.7%
Contains less Sodium -85.7%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Contains more Calcium +90.9%
Contains more Iron +1125%
Contains more Magnesium +1670%
Contains more Phosphorus +2992.9%
Contains more Potassium +154.2%
Contains more Zinc +6522.2%
Contains more Copper +372.1%
Contains more Manganese +2009.5%
Contains more Selenium +366.7%
Contains less Sodium -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.
Wild rice raw
Wild rice raw
6
:
4
Mango
Mango
Contains more Vitamin B1 +310.7%
Contains more Vitamin B2 +589.5%
Contains more Vitamin B3 +906.4%
Contains more Vitamin B5 +445.2%
Contains more Vitamin B6 +228.6%
Contains more Folate +120.9%
Contains more Vitamin A +5594.7%
Contains more Vitamin C +∞%
Contains more Vitamin K +121.1%
Equal in Vitamin E - 0.9
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
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 +310.7%
Contains more Vitamin B2 +589.5%
Contains more Vitamin B3 +906.4%
Contains more Vitamin B5 +445.2%
Contains more Vitamin B6 +228.6%
Contains more Folate +120.9%
Contains more Vitamin A +5594.7%
Contains more Vitamin C +∞%
Contains more Vitamin K +121.1%
Equal in Vitamin E - 0.9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice raw
Wild rice raw
4
:
1
Mango
Mango
Contains more Protein +1696.3%
Contains more Fats +184.2%
Contains more Carbs +400%
Contains more Other +325%
Contains more Water +975.5%
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +1696.3%
Contains more Fats +184.2%
Contains more Carbs +400%
Contains more Other +325%
Contains more Water +975.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
2
:
1
Mango
Mango
Contains more Monounsaturated Fat +13.6%
Contains more Polyunsaturated fat +852.1%
Contains less Saturated Fat -41%
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Contains more Monounsaturated Fat +13.6%
Contains more Polyunsaturated fat +852.1%
Contains less Saturated Fat -41%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
0
:
3
Mango
Mango
Contains more Sucrose +940.3%
Contains more Glucose +∞%
Contains more Fructose +∞%
Wild rice raw
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Mango
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 Sucrose +940.3%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice raw Mango Opinion
Net carbs 68.7g 13.38g Wild rice raw
Protein 14.73g 0.82g Wild rice raw
Fats 1.08g 0.38g Wild rice raw
Carbs 74.9g 14.98g Wild rice raw
Calories 357kcal 60kcal Wild rice raw
Fructose 4.68g Mango
Sugar 2.5g 13.66g Wild rice raw
Fiber 6.2g 1.6g Wild rice raw
Calcium 21mg 11mg Wild rice raw
Iron 1.96mg 0.16mg Wild rice raw
Magnesium 177mg 10mg Wild rice raw
Phosphorus 433mg 14mg Wild rice raw
Potassium 427mg 168mg Wild rice raw
Sodium 7mg 1mg Mango
Zinc 5.96mg 0.09mg Wild rice raw
Copper 0.524mg 0.111mg Wild rice raw
Manganese 1.329mg 0.063mg Wild rice raw
Selenium 2.8µg 0.6µg Wild rice raw
Vitamin A 19IU 1082IU Mango
Vitamin A RAE 1µg 54µg Mango
Vitamin E 0.82mg 0.9mg Mango
Vitamin C 0mg 36.4mg Mango
Vitamin B1 0.115mg 0.028mg Wild rice raw
Vitamin B2 0.262mg 0.038mg Wild rice raw
Vitamin B3 6.733mg 0.669mg Wild rice raw
Vitamin B5 1.074mg 0.197mg Wild rice raw
Vitamin B6 0.391mg 0.119mg Wild rice raw
Folate 95µg 43µg Wild rice raw
Vitamin K 1.9µg 4.2µg Mango
Tryptophan 0.179mg 0.013mg Wild rice raw
Threonine 0.469mg 0.031mg Wild rice raw
Isoleucine 0.618mg 0.029mg Wild rice raw
Leucine 1.018mg 0.05mg Wild rice raw
Lysine 0.629mg 0.066mg Wild rice raw
Methionine 0.438mg 0.008mg Wild rice raw
Phenylalanine 0.721mg 0.027mg Wild rice raw
Valine 0.858mg 0.042mg Wild rice raw
Histidine 0.384mg 0.019mg Wild rice raw
Saturated Fat 0.156g 0.092g Mango
Monounsaturated Fat 0.159g 0.14g Wild rice raw
Polyunsaturated fat 0.676g 0.071g Wild rice raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Mango
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
39%
Wild rice raw
26%
Mango
Minerals Daily Need Coverage Score
96%
Wild rice raw
9%
Mango

Comparison summary

Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 11.16g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $0.3)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 0.064g)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 6)
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. 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.