White Rice vs. Mango Juice
Nutrition comparison of Cooked White 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
white rice
versus
mango juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and mango juice:
- Mango juice has 54% less carbohydrates than white rice.
- Mango juice is a great source of Vitamin C.
- White rice has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Mango Juice (Mango nectar, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and mango juice has 61% less calories than white rice - mango juice has 51 calories per 100 grams and white rice has 130 calories.
For macronutrient ratios, white rice is heavier in protein, lighter in carbs and similar to mango juice for fat. White rice has a macronutrient ratio of 8:91:2 and for mango juice, 1:98:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Mango Juice | |
|---|---|---|
| Protein | 8% | 1% |
| Carbohydrates | 91% | 98% |
| Fat | 2% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Mango juice has 54% less carbohydrates than white rice - mango juice has 13.1g of total carbs per 100 grams and white rice has 28.6g of carbohydrates.
dietary fiber
Mango juice and white rice contain similar amounts of dietary fiber - mango juice has 0.3g of dietary fiber per 100 grams and white rice has 0.3g of dietary fiber.
sugar
White rice has less sugar than mango juice - mango juice has 12.5g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice has 20 times more protein than mango juice - mango juice has 0.11g of protein per 100 grams and white rice has 2.4g of protein.
Fat
saturated fat
Both mango juice and white rice are low in saturated fat - mango juice has 0.01g of saturated fat per 100 grams and white rice has 0.06g of saturated fat.
Vitamins
Vitamin C
Mango juice is a great source of Vitamin C and it has more Vitamin C than white rice - mango juice has 15.2mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Mango juice has more Vitamin A than white rice - mango juice has 35ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Mango juice and white rice contain similar amounts of Vitamin E - mango juice has 0.21mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Mango juice and white rice contain similar amounts of Vitamin K - mango juice has 0.8ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| White Rice | Mango Juice | |
|---|---|---|
| Thiamin | 0.167 MG | 0.003 MG |
| Riboflavin | 0.016 MG | 0.003 MG |
| Niacin | 1.835 MG | 0.08 MG |
| Pantothenic acid | 0.411 MG | 0.07 MG |
| Vitamin B6 | 0.05 MG | 0.015 MG |
| Folate | 58 UG | 7 UG |
Minerals
calcium
Mango juice has 467% more calcium than white rice - mango juice has 17mg of calcium per 100 grams and white rice has 3mg of calcium.
iron
White rice has 314% more iron than mango juice - mango juice has 0.36mg of iron per 100 grams and white rice has 1.5mg of iron.
potassium
Mango juice and white rice contain similar amounts of potassium - mango juice has 24mg of potassium per 100 grams and white rice has 29mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white rice and mango juice contain small amounts of alpha linoleic acid (ALA).
| White Rice | Mango Juice | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.008 G |
| Total | 0.01 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both white rice and mango juice contain small amounts of linoleic acid.
| White Rice | Mango Juice | |
|---|---|---|
| linoleic acid | 0.046 G | 0.003 G |
| Total | 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Mango Juice (Mango nectar, canned) .
Cooked White 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 white rice contain more calories in 100 grams?White rice is high in calories and mango juice has 60% less calories than white rice - mango juice has 51 calories in 100g and white rice has 130 calories.
Does mango juice or white rice have more carbohydrates?
By weight, mango juice has 50% fewer carbohydrates than white rice - mango juice has 13.1g of carbs for 100g and white rice has 28.6g of carbohydrates.