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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 11% 25% 60% 20% 3% 17% 0.78% 0% 3.3%
Mango
Mango
4
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 CalciumCalcium +245.5%
Contains more PotassiumPotassium +66.7%
Contains more IronIron +900%
Contains more ZincZinc +22.2%
Contains more PhosphorusPhosphorus +178.6%
Contains more MagnesiumMagnesium +100%
Contains more CopperCopper +82%
Contains less SodiumSodium -83.3%
~equal in Selenium ~0.6µg

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 120% 36% 0% 0% 18% 14% 9.4% 8.4% 53% 0% 0% 4.5% 0%
Mango
Mango
7
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% 65% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +57.9%
Contains more Vitamin B6Vitamin B6 +93.3%
Contains more Vitamin AVitamin A +80.3%
Contains more Vitamin B3Vitamin B3 +33.8%
Contains more Vitamin B5Vitamin B5 +40.7%
Contains more FolateFolate +616.7%
~equal in Vitamin C ~36.4mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 80%
Protein: 0.66 g
Fats: 0.5 g
Carbs: 18.4 g
Water: 79.8 g
Other: 0.64 g
Mango
Mango
2
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more FatsFats +31.6%
Contains more CarbsCarbs +22.8%
Contains more OtherOther +77.8%
Contains more ProteinProtein +24.2%
~equal in Water ~83.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 23% 71%
Saturated Fat: Sat. Fat 0.023 g
Monounsaturated Fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.247 g
Mango
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 -75%
Contains more Poly. FatPolyunsaturated fat +247.9%
Contains more Mono. FatMonounsaturated 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
Calories 73kcal 60kcal Elderberry
Protein 0.66g 0.82g Mango
Fats 0.5g 0.38g Elderberry
Vitamin C 36mg 36.4mg Mango
Net carbs 11.4g 13.38g Mango
Carbs 18.4g 14.98g Elderberry
Magnesium 5mg 10mg Mango
Calcium 38mg 11mg Elderberry
Potassium 280mg 168mg Elderberry
Iron 1.6mg 0.16mg Elderberry
Sugar 13.66g Elderberry
Fiber 7g 1.6g Elderberry
Copper 0.061mg 0.111mg Mango
Zinc 0.11mg 0.09mg Elderberry
Phosphorus 39mg 14mg Elderberry
Sodium 6mg 1mg Mango
Vitamin A 600IU 1082IU Mango
Vitamin A 30µg 54µg Mango
Vitamin E 0.9mg Mango
Manganese 0.063mg Mango
Selenium 0.6µg 0.6µg
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
Vitamin K 4.2µg Mango
Folate 6µg 43µg Mango
Choline 7.6mg Mango
Saturated Fat 0.023g 0.092g Elderberry
Monounsaturated Fat 0.08g 0.14g Mango
Polyunsaturated fat 0.247g 0.071g Elderberry
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
Fructose 4.68g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Elderberry Mango
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
20%
Elderberry
25%
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.