Brown Rice vs. Mango Juice
Nutrition comparison of Cooked Brown Rice and Mango Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
mango juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and mango juice:
- Brown rice has 50.8 times less sugar than mango juice.
- Brown rice has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Mango juice is a great source of Vitamin C.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Mango Juice (Mango nectar, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown rice is high in calories and mango juice has 59% less calories than brown rice - mango juice has 51 calories per 100 grams and brown rice has 123 calories.
For macronutrient ratios, brown rice is heavier in protein, lighter in carbs and heavier in fat compared to mango juice per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for mango juice, 1:98:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Mango Juice | |
|---|---|---|
| Protein | 9% | 1% |
| Carbohydrates | 84% | 98% |
| Fat | 7% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Mango juice has 49% less carbohydrates than brown rice - mango juice has 13.1g of total carbs per 100 grams and brown rice has 25.6g of carbohydrates.
dietary fiber
Brown rice has 433% more dietary fiber than mango juice - mango juice has 0.3g of dietary fiber per 100 grams and brown rice has 1.6g of dietary fiber.
sugar
Brown rice has 50.8 times less sugar than mango juice - mango juice has 12.5g of sugar per 100 grams and brown rice has 0.24g of sugar.
Protein
protein
Brown rice has 23 times more protein than mango juice - mango juice has 0.11g of protein per 100 grams and brown rice has 2.7g of protein.
Fat
saturated fat
Both mango juice and brown rice are low in saturated fat - mango juice has 0.01g of saturated fat per 100 grams and brown rice has 0.26g of saturated fat.
Vitamins
Vitamin C
Mango juice is a great source of Vitamin C and it has more Vitamin C than brown rice - mango juice has 15.2mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Mango juice has more Vitamin A than brown rice - mango juice has 35ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Mango juice and brown rice contain similar amounts of Vitamin E - mango juice has 0.21mg of Vitamin E per 100 grams and brown rice has 0.17mg of Vitamin E.
Vitamin K
Mango juice and brown rice contain similar amounts of Vitamin K - mango juice has 0.8ug of Vitamin K per 100 grams and brown rice has 0.2ug of Vitamin K.
The B Vitamins
Brown rice has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both brown rice and mango juice contain significant amounts of folate.
| Brown Rice | Mango Juice | |
|---|---|---|
| Thiamin | 0.178 MG | 0.003 MG |
| Riboflavin | 0.069 MG | 0.003 MG |
| Niacin | 2.561 MG | 0.08 MG |
| Pantothenic acid | 0.38 MG | 0.07 MG |
| Vitamin B6 | 0.123 MG | 0.015 MG |
| Folate | 9 UG | 7 UG |
Minerals
calcium
Mango juice has 467% more calcium than brown rice - mango juice has 17mg of calcium per 100 grams and brown rice has 3mg of calcium.
iron
Mango juice and brown rice contain similar amounts of iron - mango juice has 0.36mg of iron per 100 grams and brown rice has 0.56mg of iron.
potassium
Brown rice has 258% more potassium than mango juice - mango juice has 24mg of potassium per 100 grams and brown rice has 86mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both brown rice and mango juice contain significant amounts of alpha linoleic acid (ALA).
| Brown Rice | Mango Juice | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.008 G |
| Total | 0.011 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, brown rice has more linoleic acid than mango juice per 100 grams.
| Brown Rice | Mango Juice | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 0.003 G |
| Total | 0.359 G | 0.003 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Mango Juice (Mango nectar, canned) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Mango Juice g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does mango juice or brown rice contain more calories in 100 grams?Brown rice is high in calories and mango juice has 60% less calories than brown rice - mango juice has 51 calories in 100g and brown rice has 123 calories.
Does mango juice or brown rice have more carbohydrates?
By weight, mango juice has 50% fewer carbohydrates than brown rice - mango juice has 13.1g of carbs for 100g and brown rice has 25.6g of carbohydrates.