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Blackberry vs Mango - In-Depth Nutrition Comparison

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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
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Equal in Potassium - 168
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 24% 15% 10% 15% 1% 15% 56%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
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%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
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
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%
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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Starch 0g g Blackberry
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
Vitamin A 214IU 1082IU Mango
Vitamin E 1.17mg 0.9mg Blackberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 19.8µg 4.2µg Blackberry
Tryptophan mg 0.013mg Mango
Threonine mg 0.031mg Mango
Isoleucine mg 0.029mg Mango
Leucine mg 0.05mg Mango
Lysine mg 0.066mg Mango
Methionine mg 0.008mg Mango
Phenylalanine mg 0.027mg Mango
Valine mg 0.042mg Mango
Histidine mg 0.019mg Mango
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Blackberry
26
Mango
Mineral Summary Score
17
Blackberry
10
Mango

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
8%
Blackberry
5%
Mango
Carbohydrates
10%
Blackberry
15%
Mango
Fats
2%
Blackberry
2%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.