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  6. Elderberry vs. Mango

Elderberry vs. Mango — In-Depth Nutrition Comparison

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The main differences between Elderberry and Mango

  • Elderberry is richer in Fiber, Iron, and Vitamin B6, yet Mango is richer in Folate, and Copper.
  • Daily need coverage for Fiber from Elderberry is 22% higher.
  • Elderberry contains 10 times more Iron than Mango. Elderberry contains 1.6mg of Iron, while Mango contains 0.16mg.

Food types used in this article are Elderberries, raw and Mangos, raw.

Infographic

Elderberry 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.
Elderberry
Elderberry
5
:
4
Mango
Mango
Contains more Calcium +245.5%
Contains more Iron +900%
Contains more Phosphorus +178.6%
Contains more Potassium +66.7%
Contains more Zinc +22.2%
Contains more Magnesium +100%
Contains less Sodium -83.3%
Contains more Copper +82%
Equal in Selenium - 0.6
Elderberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 60% 4% 17% 25% 1% 3% 21% 0% 4%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Contains more Calcium +245.5%
Contains more Iron +900%
Contains more Phosphorus +178.6%
Contains more Potassium +66.7%
Contains more Zinc +22.2%
Contains more Magnesium +100%
Contains less Sodium -83.3%
Contains more Copper +82%
Equal in Selenium - 0.6

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.
Elderberry
Elderberry
3
:
8
Mango
Mango
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +57.9%
Contains more Vitamin B6 +93.3%
Contains more Vitamin A +80.3%
Contains more Vitamin B3 +33.8%
Contains more Vitamin B5 +40.7%
Contains more Folate +616.7%
Equal in Vitamin C - 36.4
Elderberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 120% 18% 14% 10% 9% 54% 5% 0% 0%
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 B1 +150%
Contains more Vitamin B2 +57.9%
Contains more Vitamin B6 +93.3%
Contains more Vitamin A +80.3%
Contains more Vitamin B3 +33.8%
Contains more Vitamin B5 +40.7%
Contains more Folate +616.7%
Equal in Vitamin C - 36.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Elderberry
Elderberry
3
:
2
Mango
Mango
Contains more Fats +31.6%
Contains more Carbs +22.8%
Contains more Other +77.8%
Contains more Protein +24.2%
Equal in Water - 83.46
Elderberry
18% 80%
Protein: 0.66 g
Fats: 0.5 g
Carbs: 18.4 g
Water: 79.8 g
Other: 0.64 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 Fats +31.6%
Contains more Carbs +22.8%
Contains more Other +77.8%
Contains more Protein +24.2%
Equal in Water - 83.46

Fat Type Comparison

Fat type breakdown side-by-side comparison
Elderberry
Elderberry
2
:
1
Mango
Mango
Contains less Saturated Fat -75%
Contains more Polyunsaturated fat +247.9%
Contains more Monounsaturated Fat +75%
Elderberry
7% 23% 71%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.08 g
Polyunsaturated fat: 0.247 g
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Contains less Saturated Fat -75%
Contains more Polyunsaturated fat +247.9%
Contains more Monounsaturated Fat +75%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Elderberry Mango Opinion
Net carbs 11.4g 13.38g Mango
Protein 0.66g 0.82g Mango
Fats 0.5g 0.38g Elderberry
Carbs 18.4g 14.98g Elderberry
Calories 73kcal 60kcal Elderberry
Fructose 4.68g Mango
Sugar 13.66g Elderberry
Fiber 7g 1.6g Elderberry
Calcium 38mg 11mg Elderberry
Iron 1.6mg 0.16mg Elderberry
Magnesium 5mg 10mg Mango
Phosphorus 39mg 14mg Elderberry
Potassium 280mg 168mg Elderberry
Sodium 6mg 1mg Mango
Zinc 0.11mg 0.09mg Elderberry
Copper 0.061mg 0.111mg Mango
Manganese 0.063mg Mango
Selenium 0.6µg 0.6µg
Vitamin A 600IU 1082IU Mango
Vitamin A RAE 30µg 54µg Mango
Vitamin E 0.9mg Mango
Vitamin C 36mg 36.4mg Mango
Vitamin B1 0.07mg 0.028mg Elderberry
Vitamin B2 0.06mg 0.038mg Elderberry
Vitamin B3 0.5mg 0.669mg Mango
Vitamin B5 0.14mg 0.197mg Mango
Vitamin B6 0.23mg 0.119mg Elderberry
Folate 6µg 43µg Mango
Vitamin K 4.2µg Mango
Tryptophan 0.013mg 0.013mg
Threonine 0.027mg 0.031mg Mango
Isoleucine 0.027mg 0.029mg Mango
Leucine 0.06mg 0.05mg Elderberry
Lysine 0.026mg 0.066mg Mango
Methionine 0.014mg 0.008mg Elderberry
Phenylalanine 0.04mg 0.027mg Elderberry
Valine 0.033mg 0.042mg Mango
Histidine 0.015mg 0.019mg Mango
Saturated Fat 0.023g 0.092g Elderberry
Monounsaturated Fat 0.08g 0.14g Mango
Polyunsaturated fat 0.247g 0.071g Elderberry

Which food is preferable for your diet?

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

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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
22%
Elderberry
26%
Mango
Minerals Daily Need Coverage Score
14%
Elderberry
9%
Mango

Comparison summary

Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 5mg)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food is lower in Sugar?
Elderberry
Elderberry is lower in Sugar (difference - 13.66g)
Which food is lower in Saturated Fat?
Elderberry
Elderberry is lower in Saturated Fat (difference - 0.069g)
Which food is lower in glycemic index?
Elderberry
Elderberry is lower in glycemic index (difference - 51)
Which food is cheaper?
Elderberry
Elderberry is cheaper (difference - $0.3)
Which food is richer in minerals?
Elderberry
Elderberry is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Elderberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171727/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.