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

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
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 the food
Protein
5%
Mango
8%
Blackberry
Carbohydrates
15%
Mango
10%
Blackberry
Fats
2%
Mango
2%
Blackberry

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.
Mango Blackberry
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
Mango Blackberry
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 Mango Blackberry Opinion
Calories 60 43 Mango
Protein 0.82 1.39 Blackberry
Fats 0.38 0.49 Blackberry
Vitamin C 36.4 21 Mango
Carbs 14.98 9.61 Mango
Cholesterol 0 0
Vitamin D 0 0
Iron 0.16 0.62 Blackberry
Calcium 11 29 Blackberry
Potassium 168 162 Mango
Magnesium 10 20 Blackberry
Sugars 13.66 4.88 Blackberry
Fiber 1.6 5.3 Blackberry
Copper 0.111 0.165 Blackberry
Zinc 0.09 0.53 Blackberry
Starch 0 Blackberry
Phosphorus 14 22 Blackberry
Sodium 1 1
Vitamin A 1082 214 Mango
Vitamin E 0.9 1.17 Blackberry
Vitamin D 0 0
Vitamin B1 0.028 0.02 Mango
Vitamin B2 0.038 0.026 Mango
Vitamin B3 0.669 0.646 Mango
Vitamin B5 0.197 0.276 Blackberry
Vitamin B6 0.119 0.03 Mango
Vitamin B12 0 0
Vitamin K 4.2 19.8 Blackberry
Folate 43 25 Mango
Trans Fat 0 0
Saturated Fat 0.092 0.014 Blackberry
Monounsaturated Fat 0.14 0.047 Mango
Polyunsaturated fat 0.071 0.28 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 4.68 2.4 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. 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.