Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Blackberry vs. Mango — In-Depth Nutrition Comparison

Compare

How are blackberries and mango different?

  • Blackberries are richer in manganese, fiber, vitamin K, copper, and iron, while mango is higher in vitamin A, vitamin C, and vitamin B6.
  • Blackberries cover your daily need for manganese, 25% more than mango.
  • Blackberries contain 6 times more zinc than mango. Blackberries contain 0.53mg of zinc, while mango contains 0.09mg.
  • Mango has a higher glycemic index (51) than blackberries (25).

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Mango
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +163.6%
Contains more IronIron +287.5%
Contains more CopperCopper +48.6%
Contains more ZincZinc +488.9%
Contains more PhosphorusPhosphorus +57.1%
Contains more ManganeseManganese +925.4%
Contains more SeleniumSelenium +50%
~equal in Potassium ~168mg
~equal in Sodium ~1mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
Mango
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 121% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Contains more Vitamin EVitamin E +30%
Contains more Vitamin B5Vitamin B5 +40.1%
Contains more Vitamin KVitamin K +371.4%
Contains more CholineCholine +11.8%
Contains more Vitamin CVitamin C +73.3%
Contains more Vitamin AVitamin A +390.9%
Contains more Vitamin B1Vitamin B1 +40%
Contains more Vitamin B2Vitamin B2 +46.2%
Contains more Vitamin B6Vitamin B6 +296.7%
Contains more FolateFolate +72%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.669mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Blackberry Mango DV% diff.
Manganese 0.646mg 0.063mg 25%
Vitamin C 21mg 36.4mg 17%
Fiber 5.3g 1.6g 15%
Vitamin K 19.8µg 4.2µg 13%
Vitamin B6 0.03mg 0.119mg 7%
Copper 0.165mg 0.111mg 6%
Iron 0.62mg 0.16mg 6%
Folate 25µg 43µg 5%
Vitamin A 11µg 54µg 5%
Zinc 0.53mg 0.09mg 4%
Fructose 2.4g 4.68g 3%
Calcium 29mg 11mg 2%
Magnesium 20mg 10mg 2%
Carbs 9.61g 14.98g 2%
Vitamin B5 0.276mg 0.197mg 2%
Vitamin E 1.17mg 0.9mg 2%
Protein 1.39g 0.82g 1%
Polyunsaturated fat 0.28g 0.071g 1%
Vitamin B2 0.026mg 0.038mg 1%
Calories 43kcal 60kcal 1%
Vitamin B1 0.02mg 0.028mg 1%
Phosphorus 22mg 14mg 1%
Fats 0.49g 0.38g 0%
Net carbs 4.31g 13.38g N/A
Potassium 162mg 168mg 0%
Sugar 4.88g 13.66g N/A
Sodium 1mg 1mg 0%
Selenium 0.4µg 0.6µg 0%
Vitamin B3 0.646mg 0.669mg 0%
Saturated fat 0.014g 0.092g 0%
Choline 8.5mg 7.6mg 0%
Monounsaturated fat 0.047g 0.14g 0%
Tryptophan 0.013mg 0%
Threonine 0.031mg 0%
Isoleucine 0.029mg 0%
Leucine 0.05mg 0%
Lysine 0.066mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.027mg 0%
Valine 0.042mg 0%
Histidine 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Mango
1
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more ProteinProtein +69.5%
Contains more FatsFats +28.9%
Contains more CarbsCarbs +55.9%
~equal in Water ~83.46g
~equal in Other ~0.36g

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
Mango
1
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 g
Contains less Sat. FatSaturated fat -84.8%
Contains more Poly. FatPolyunsaturated fat +294.4%
Contains more Mono. FatMonounsaturated fat +197.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
2
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 GlucoseGlucose +14.9%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +9857.1%
Contains more FructoseFructose +95%
~equal in Starch ~0g
~equal in Lactose ~0g

People also compare

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.