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Mango vs Blackberry - In-Depth Nutrition Comparison

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How are Mango and Blackberry different?

  • Mango is richer in Vitamin C, and Vitamin B6, while Blackberry is higher in Manganese, Fiber, Vitamin K, Copper, and Iron.
  • Blackberry covers your daily need of Manganese 25% more than Mango.
  • Mango contains 4 times more Vitamin B6 than Blackberry. Mango contains 0.119mg of Vitamin B6, while Blackberry contains 0.03mg.

Mangos, raw and Blackberries, raw types were used in this article.

Infographic

Mango vs Blackberry 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 - 162
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 24% 15% 10% 15% 1% 15% 56%
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 - 162
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
Mango
7
:
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%
Contains more Vitamin E +30%
Contains more Vitamin B5 +40.1%
Contains more Vitamin K +371.4%
Equal in Vitamin B3 - 0.646
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%
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%
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%
Contains more Vitamin E +30%
Contains more Vitamin B5 +40.1%
Contains more Vitamin K +371.4%
Equal in Vitamin B3 - 0.646

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.
Mango Blackberry
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 Mango Blackberry Opinion
Net carbs 13.38g 4.31g Mango
Protein 0.82g 1.39g Blackberry
Fats 0.38g 0.49g Blackberry
Carbs 14.98g 9.61g Mango
Calories 60kcal 43kcal Mango
Starch g 0g Blackberry
Fructose 4.68g 2.4g Mango
Sugar 13.66g 4.88g Blackberry
Fiber 1.6g 5.3g Blackberry
Calcium 11mg 29mg Blackberry
Iron 0.16mg 0.62mg Blackberry
Magnesium 10mg 20mg Blackberry
Phosphorus 14mg 22mg Blackberry
Potassium 168mg 162mg Mango
Sodium 1mg 1mg
Zinc 0.09mg 0.53mg Blackberry
Copper 0.111mg 0.165mg Blackberry
Vitamin A 1082IU 214IU Mango
Vitamin E 0.9mg 1.17mg Blackberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 36.4mg 21mg Mango
Vitamin B1 0.028mg 0.02mg Mango
Vitamin B2 0.038mg 0.026mg Mango
Vitamin B3 0.669mg 0.646mg Mango
Vitamin B5 0.197mg 0.276mg Blackberry
Vitamin B6 0.119mg 0.03mg Mango
Folate 43µg 25µg Mango
Vitamin B12 0µg 0µg
Vitamin K 4.2µg 19.8µg Blackberry
Tryptophan 0.013mg mg Mango
Threonine 0.031mg mg Mango
Isoleucine 0.029mg mg Mango
Leucine 0.05mg mg Mango
Lysine 0.066mg mg Mango
Methionine 0.008mg mg Mango
Phenylalanine 0.027mg mg Mango
Valine 0.042mg mg Mango
Histidine 0.019mg mg Mango
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.092g 0.014g Blackberry
Monounsaturated Fat 0.14g 0.047g Mango
Polyunsaturated fat 0.071g 0.28g Blackberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Blackberry
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
26
Mango
18
Blackberry
Mineral Summary Score
10
Mango
17
Blackberry

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
5%
Mango
8%
Blackberry
Carbohydrates
15%
Mango
10%
Blackberry
Fats
2%
Mango
2%
Blackberry

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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrients
  2. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.