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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
:
1
Mango
Contains more Iron +287.5%
Contains more Calcium +163.6%
Contains more Magnesium +100%
Contains more Copper +48.6%
Contains more Zinc +488.9%
Contains more Phosphorus +57.1%
Equal in Potassium - 168
Equal in Sodium - 1
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 9% 15% 15% 56% 15% 10% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 4% 15% 8% 37% 3% 6% 1%
Contains more Iron +287.5%
Contains more Calcium +163.6%
Contains more Magnesium +100%
Contains more Copper +48.6%
Contains more Zinc +488.9%
Contains more Phosphorus +57.1%
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 C +73.3%
Contains more Vitamin A +405.6%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 70% 13% 24% 0% 5% 6% 13% 17% 7% 0% 50% 19%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 122% 65% 19% 0% 7% 9% 13% 12% 28% 0% 11% 33%
Contains more Vitamin E +30%
Contains more Vitamin B5 +40.1%
Contains more Vitamin K +371.4%
Contains more Vitamin C +73.3%
Contains more Vitamin A +405.6%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
8%
Blackberry
5%
Mango
Carbohydrates
10%
Blackberry
15%
Mango
Fats
2%
Blackberry
2%
Mango

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Lower in price Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Blackberry Mango
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food contains less Sugars?
Blackberry
Blackberry contains less Sugars (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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.3)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Blackberry Mango Opinion
Calories 43 60 Mango
Protein 1.39 0.82 Blackberry
Fats 0.49 0.38 Blackberry
Vitamin C 21 36.4 Mango
Carbs 9.61 14.98 Mango
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 0.16 Blackberry
Calcium 29 11 Blackberry
Potassium 162 168 Mango
Magnesium 20 10 Blackberry
Sugars 4.88 13.66 Blackberry
Fiber 5.3 1.6 Blackberry
Copper 0.165 0.111 Blackberry
Zinc 0.53 0.09 Blackberry
Starch 0 Blackberry
Phosphorus 22 14 Blackberry
Sodium 1 1
Vitamin A 214 1082 Mango
Vitamin E 1.17 0.9 Blackberry
Vitamin D 0 0
Vitamin B1 0.02 0.028 Mango
Vitamin B2 0.026 0.038 Mango
Vitamin B3 0.646 0.669 Mango
Vitamin B5 0.276 0.197 Blackberry
Vitamin B6 0.03 0.119 Mango
Vitamin B12 0 0
Vitamin K 19.8 4.2 Blackberry
Folate 25 43 Mango
Trans Fat 0 0
Saturated Fat 0.014 0.092 Blackberry
Monounsaturated Fat 0.047 0.14 Mango
Polyunsaturated fat 0.28 0.071 Blackberry
Tryptophan 0.013 Mango
Threonine 0.031 Mango
Isoleucine 0.029 Mango
Leucine 0.05 Mango
Lysine 0.066 Mango
Methionine 0.008 Mango
Phenylalanine 0.027 Mango
Valine 0.042 Mango
Histidine 0.019 Mango
Fructose 2.4 4.68 Mango

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 of 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.