Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Blackberry
  5. Compare
  6. Blackberry vs. Mango

Blackberry vs. Mango — In-Depth Nutrition Comparison

Compare

How are Blackberry and Mango different?

  • Blackberry is richer in Manganese, Fiber, Vitamin K, Copper, and Iron, while Mango is higher in Vitamin C, and Vitamin B6.
  • Blackberry covers your daily need of Manganese 25% more than Mango.
  • Blackberry contains 6 times more Zinc than Mango. Blackberry contains 0.53mg of Zinc, while Mango contains 0.09mg.

Blackberries, raw and Mangos, raw types were used in this article.

Infographic

Blackberry 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.
Blackberry
Blackberry
7
:
2
Mango
Mango
Contains more Calcium +163.6%
Contains more Iron +287.5%
Contains more Magnesium +100%
Contains more Phosphorus +57.1%
Contains more Zinc +488.9%
Contains more Copper +48.6%
Contains more Manganese +925.4%
Contains more Selenium +50%
Equal in Potassium - 168
Equal in Sodium - 1
Blackberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 24% 15% 10% 15% 1% 15% 56% 85% 3%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Contains more Calcium +163.6%
Contains more Iron +287.5%
Contains more Magnesium +100%
Contains more Phosphorus +57.1%
Contains more Zinc +488.9%
Contains more Copper +48.6%
Contains more Manganese +925.4%
Contains more Selenium +50%
Equal in Potassium - 168
Equal in Sodium - 1

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.
Blackberry
Blackberry
3
:
7
Mango
Mango
Contains more Vitamin E +30%
Contains more Vitamin B5 +40.1%
Contains more Vitamin K +371.4%
Contains more Vitamin A +405.6%
Contains more Vitamin C +73.3%
Contains more Vitamin B1 +40%
Contains more Vitamin B2 +46.2%
Contains more Vitamin B6 +296.7%
Contains more Folate +72%
Equal in Vitamin B3 - 0.669
Blackberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 24% 0% 70% 5% 6% 13% 17% 7% 19% 0% 50%
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 E +30%
Contains more Vitamin B5 +40.1%
Contains more Vitamin K +371.4%
Contains more Vitamin A +405.6%
Contains more Vitamin C +73.3%
Contains more Vitamin B1 +40%
Contains more Vitamin B2 +46.2%
Contains more Vitamin B6 +296.7%
Contains more Folate +72%
Equal in Vitamin B3 - 0.669

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Blackberry
Blackberry
3
:
1
Mango
Mango
Contains more Protein +69.5%
Contains more Fats +28.9%
Contains more Carbs +55.9%
Equal in Water - 83.46
Equal in Other - 0.36
Blackberry
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 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 +69.5%
Contains more Fats +28.9%
Contains more Carbs +55.9%
Equal in Water - 83.46
Equal in Other - 0.36

Fat Type Comparison

Fat type breakdown side-by-side comparison
Blackberry
Blackberry
2
:
1
Mango
Mango
Contains less Saturated Fat -84.8%
Contains more Polyunsaturated fat +294.4%
Contains more Monounsaturated Fat +197.9%
Blackberry
4% 14% 82%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.28 g
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Contains less Saturated Fat -84.8%
Contains more Polyunsaturated fat +294.4%
Contains more Monounsaturated Fat +197.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Blackberry
Blackberry
3
:
2
Mango
Mango
Contains more Glucose +14.9%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Sucrose +9857.1%
Contains more Fructose +95%
Blackberry
47% 49%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 2.31 g
Fructose: 2.4 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0.03 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 Glucose +14.9%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Sucrose +9857.1%
Contains more Fructose +95%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blackberry Mango Opinion
Net carbs 4.31g 13.38g Mango
Protein 1.39g 0.82g Blackberry
Fats 0.49g 0.38g Blackberry
Carbs 9.61g 14.98g Mango
Calories 43kcal 60kcal Mango
Fructose 2.4g 4.68g Mango
Sugar 4.88g 13.66g Blackberry
Fiber 5.3g 1.6g Blackberry
Calcium 29mg 11mg Blackberry
Iron 0.62mg 0.16mg Blackberry
Magnesium 20mg 10mg Blackberry
Phosphorus 22mg 14mg Blackberry
Potassium 162mg 168mg Mango
Sodium 1mg 1mg
Zinc 0.53mg 0.09mg Blackberry
Copper 0.165mg 0.111mg Blackberry
Manganese 0.646mg 0.063mg Blackberry
Selenium 0.4µg 0.6µg Mango
Vitamin A 214IU 1082IU Mango
Vitamin A RAE 11µg 54µg Mango
Vitamin E 1.17mg 0.9mg Blackberry
Vitamin C 21mg 36.4mg Mango
Vitamin B1 0.02mg 0.028mg Mango
Vitamin B2 0.026mg 0.038mg Mango
Vitamin B3 0.646mg 0.669mg Mango
Vitamin B5 0.276mg 0.197mg Blackberry
Vitamin B6 0.03mg 0.119mg Mango
Folate 25µg 43µg Mango
Vitamin K 19.8µg 4.2µg Blackberry
Tryptophan 0.013mg Mango
Threonine 0.031mg Mango
Isoleucine 0.029mg Mango
Leucine 0.05mg Mango
Lysine 0.066mg Mango
Methionine 0.008mg Mango
Phenylalanine 0.027mg Mango
Valine 0.042mg Mango
Histidine 0.019mg Mango
Saturated Fat 0.014g 0.092g Blackberry
Monounsaturated Fat 0.047g 0.14g Mango
Polyunsaturated fat 0.28g 0.071g Blackberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Mango
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Blackberry
Blackberry vs Blueberry
Blueberry
Blackberry
Blackberry vs Gooseberry
Gooseberry
Blackberry
Blackberry vs Mulberry
Mulberry
Mango
Mango vs Pineapple
Pineapple
Mango
Mango vs Avocado
Avocado
Mango
Mango vs Banana
Banana

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
18%
Blackberry
26%
Mango
Minerals Daily Need Coverage Score
23%
Blackberry
9%
Mango

Comparison summary

Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food is lower in Sugar?
Blackberry
Blackberry is lower in Sugar (difference - 8.78g)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.078g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Blackberry
Blackberry is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.3)

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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.