White Rice vs. Mango
Nutrition comparison of Cooked White Rice and Mango
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
mango
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and mango:
- Mango is an excellent source of Vitamin C.
- White rice has more thiamin and niacin, however, mango contains more riboflavin and Vitamin B6.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and mango has 54% less calories than white rice - white rice has 130 calories per 100 grams and mango has 60 calories.
For macronutrient ratios, white rice is similar to mango for protein, carbs and fat. White rice has a macronutrient ratio of 8:91:2 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Mango | |
|---|---|---|
| Protein | 8% | 5% |
| Carbohydrates | 91% | 90% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Mango has 48% less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and mango has 15g of carbohydrates.
dietary fiber
Mango has 433% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.
sugar
White rice has less sugar than mango - mango has 13.7g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice and mango contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and mango has 0.82g of protein.
Fat
saturated fat
Both white rice and mango are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and mango has 0.09g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has more Vitamin C than white rice - mango has 36.4mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Mango has more Vitamin A than white rice - mango has 54ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Mango has more Vitamin E than white rice - mango has 0.9mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Mango and white rice contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin and niacin, however, mango contains more riboflavin and Vitamin B6. Both white rice and mango contain significant amounts of pantothenic acid and folate.
| White Rice | Mango | |
|---|---|---|
| Thiamin | 0.167 MG | 0.028 MG |
| Riboflavin | 0.016 MG | 0.038 MG |
| Niacin | 1.835 MG | 0.669 MG |
| Pantothenic acid | 0.411 MG | 0.197 MG |
| Vitamin B6 | 0.05 MG | 0.119 MG |
| Folate | 58 UG | 43 UG |
Minerals
calcium
Mango has 267% more calcium than white rice - white rice has 3mg of calcium per 100 grams and mango has 11mg of calcium.
iron
White rice has 831% more iron than mango - white rice has 1.5mg of iron per 100 grams and mango has 0.16mg of iron.
potassium
Mango has 479% more potassium than white rice - white rice has 29mg of potassium per 100 grams and mango has 168mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mango has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Mango | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.051 G |
| Total | 0.01 G | 0.051 G |
omega 6s
Comparing omega-6 fatty acids, both white rice and mango contain small amounts of linoleic acid.
| White Rice | Mango | |
|---|---|---|
| linoleic acid | 0.046 G | 0.019 G |
| Total | 0.046 G | 0.019 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Mango (Mangos, raw) .
Cooked White Rice g
()
|
Daily Values (%) |
Mango 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 white rice or mango contain more calories in 100 grams?White rice is high in calories and mango has 50% less calories than white rice - white rice has 130 calories in 100g and mango has 60 calories.
Does white rice or mango have more carbohydrates?
By weight, mango has 50% fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and mango has 15g of carbohydrates.