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Blueberry vs Mango - In-Depth Nutrition Comparison

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What are the main differences between Blueberry and Mango?

  • Blueberry is richer in Vitamin K, and Manganese, yet Mango is richer in Vitamin C, Folate, Copper, Vitamin A RAE, and Vitamin B6.
  • Mango's daily need coverage for Vitamin C is 30% higher.
  • Blueberry has 5 times more Manganese than Mango. Blueberry has 0.336mg of Manganese, while Mango has 0.063mg.
  • Blueberry contains less Sugar.

We used Blueberries, raw and Mangos, raw types in this comparison.

Infographic

Blueberry 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 Iron +75%
Contains more Zinc +77.8%
Contains more Calcium +83.3%
Contains more Magnesium +66.7%
Contains more Phosphorus +16.7%
Contains more Potassium +118.2%
Contains more Copper +94.7%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 11% 5% 6% 7% 1% 5% 19%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
Contains more Iron +75%
Contains more Zinc +77.8%
Contains more Calcium +83.3%
Contains more Magnesium +66.7%
Contains more Phosphorus +16.7%
Contains more Potassium +118.2%
Contains more Copper +94.7%
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 B1 +32.1%
Contains more Vitamin K +359.5%
Contains more Vitamin A +1903.7%
Contains more Vitamin E +57.9%
Contains more Vitamin C +275.3%
Contains more Vitamin B3 +60%
Contains more Vitamin B5 +58.9%
Contains more Vitamin B6 +128.8%
Contains more Folate +616.7%
Equal in Vitamin B2 - 0.038
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 12% 0% 33% 10% 10% 8% 8% 12% 5% 0% 49%
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 +32.1%
Contains more Vitamin K +359.5%
Contains more Vitamin A +1903.7%
Contains more Vitamin E +57.9%
Contains more Vitamin C +275.3%
Contains more Vitamin B3 +60%
Contains more Vitamin B5 +58.9%
Contains more Vitamin B6 +128.8%
Contains more Folate +616.7%
Equal in Vitamin B2 - 0.038

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.
Blueberry Mango
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Blueberry Mango Opinion
Net carbs 12.09g 13.38g Mango
Protein 0.74g 0.82g Mango
Fats 0.33g 0.38g Mango
Carbs 14.49g 14.98g Mango
Calories 57kcal 60kcal Mango
Starch 0.03g g Blueberry
Fructose 4.97g 4.68g Blueberry
Sugar 9.96g 13.66g Blueberry
Fiber 2.4g 1.6g Blueberry
Calcium 6mg 11mg Mango
Iron 0.28mg 0.16mg Blueberry
Magnesium 6mg 10mg Mango
Phosphorus 12mg 14mg Mango
Potassium 77mg 168mg Mango
Sodium 1mg 1mg
Zinc 0.16mg 0.09mg Blueberry
Copper 0.057mg 0.111mg Mango
Vitamin A 54IU 1082IU Mango
Vitamin E 0.57mg 0.9mg Mango
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 9.7mg 36.4mg Mango
Vitamin B1 0.037mg 0.028mg Blueberry
Vitamin B2 0.041mg 0.038mg Blueberry
Vitamin B3 0.418mg 0.669mg Mango
Vitamin B5 0.124mg 0.197mg Mango
Vitamin B6 0.052mg 0.119mg Mango
Folate 6µg 43µg Mango
Vitamin B12 0µg 0µg
Vitamin K 19.3µg 4.2µg Blueberry
Tryptophan 0.003mg 0.013mg Mango
Threonine 0.02mg 0.031mg Mango
Isoleucine 0.023mg 0.029mg Mango
Leucine 0.044mg 0.05mg Mango
Lysine 0.013mg 0.066mg Mango
Methionine 0.012mg 0.008mg Blueberry
Phenylalanine 0.026mg 0.027mg Mango
Valine 0.031mg 0.042mg Mango
Histidine 0.011mg 0.019mg Mango
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.028g 0.092g Blueberry
Monounsaturated Fat 0.047g 0.14g Mango
Polyunsaturated fat 0.146g 0.071g Blueberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blueberry 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
12
Blueberry
26
Mango
Mineral Summary Score
7
Blueberry
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
4%
Blueberry
5%
Mango
Carbohydrates
14%
Blueberry
15%
Mango
Fats
2%
Blueberry
2%
Mango

Comparison summary

Which food is richer in minerals?
Mango
Mango is relatively richer in minerals
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 2)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food is lower in Sugar?
Blueberry
Blueberry is lower in Sugar (difference - 3.7g)
Which food is lower in Saturated Fat?
Blueberry
Blueberry is lower in Saturated Fat (difference - 0.064g)
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. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.