Mango vs mango sticky rice: which is healthier?

Mango is more nutrient-dense, scoring 85/100 against 11/100 for mango sticky rice. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Mango

85/100Excellent nutrient density

60 kcal per 100 g. 1 cup pieces: 165 g

Higher score

Mango sticky rice

11/100Low nutrient density

172 kcal per 100 g. 1 serving: 300 g

Which to pick for your goal

Fewer caloriesMango60 vs 172 kcal per 100 g
More proteinMango sticky rice0.8 vs 2.1 g per 100 g
More fiberMango1.6 vs 1.1 g per 100 g
Less sugarMango sticky rice14 vs 12 g per 100 g
More potassiumMango168 vs 145 mg per 100 g
Less saturated fatMango<0.1 vs 6.1 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Mango, 100 g	Mango sticky rice, 100 g	Mango, 165 g	Mango sticky rice, 300 g
Calories	60 kcal	172 kcal	99 kcal	516 kcal
Protein	0.8 g	2.1 g	1.4 g	6.3 g
Carbohydrates	15 g	26 g	25 g	79 g
Sugars	14 g	12 g	23 g	35 g
Fiber	1.6 g	1.1 g	2.6 g	3.2 g
Fat	0.4 g	7.2 g	0.6 g	22 g
Saturated fat	<0.1 g	6.1 g	0.2 g	18 g
Vitamin C	36 mg	13 mg	60 mg	40 mg
Vitamin A	54 µg	19 µg	89 µg	58 µg
Potassium	168 mg	145 mg	277 mg	436 mg
Iron	0.2 mg	1.4 mg	0.3 mg	4.3 mg
Calcium	11 mg	16 mg	18 mg	48 mg
Magnesium	10 mg	24 mg	17 mg	71 mg
Sodium	1 mg	99 mg	1.6 mg	298 mg

Last updated November 12, 2026. Scores use the HowHealthyIs Score method.

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