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  6. Mango vs. Boysenberry

Mango vs. Boysenberry — In-Depth Nutrition Comparison

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Summary of differences between mango and boysenberries

  • Mango has more vitamin C and vitamin A; however, boysenberries are higher in manganese, fiber, and iron.
  • Mango covers your daily need for vitamin C, 37% more than boysenberries.
  • Mango has 16 times more vitamin A than boysenberries. While mango has 1082IU of vitamin A, boysenberries have only 67IU.
  • Boysenberries have less sugar.

These are the specific foods used in this comparison Mangos, raw and Boysenberries, frozen, unsweetened.

Infographic

Mango vs Boysenberry 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.
Mango
Mango
3
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 8.1% 12% 32% 27% 6% 12% 0.13% 71% 1.1%
Contains more PotassiumPotassium +20.9%
Contains more CopperCopper +38.8%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +145.5%
Contains more IronIron +431.3%
Contains more ZincZinc +144.4%
Contains more PhosphorusPhosphorus +92.9%
Contains more ManganeseManganese +768.3%
~equal in Sodium ~1mg

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.
Mango
Mango
3
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% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
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 10% 1% 17% 0% 13% 8.5% 14% 15% 13% 0% 20% 47% 5.6%
Contains more Vitamin CVitamin C +1074.2%
Contains more Vitamin AVitamin A +1700%
Contains more Vitamin B6Vitamin B6 +112.5%
Contains more Vitamin B1Vitamin B1 +89.3%
Contains more Vitamin B3Vitamin B3 +14.6%
Contains more Vitamin B5Vitamin B5 +26.9%
Contains more Vitamin KVitamin K +85.7%
Contains more FolateFolate +46.5%
Contains more CholineCholine +34.2%
~equal in Vitamin E ~0.87mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.037mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mango Boysenberry DV% diff.
Vitamin C 36.4mg 3.1mg 37%
Manganese 0.063mg 0.547mg 21%
Fiber 1.6g 5.3g 15%
Iron 0.16mg 0.85mg 9%
Fructose 4.68g 6%
Vitamin A 54µg 3µg 6%
Folate 43µg 63µg 5%
Vitamin B6 0.119mg 0.056mg 5%
Vitamin K 4.2µg 7.8µg 3%
Copper 0.111mg 0.08mg 3%
Phosphorus 14mg 27mg 2%
Vitamin B1 0.028mg 0.053mg 2%
Calcium 11mg 27mg 2%
Calories 60kcal 50kcal 1%
Vitamin B5 0.197mg 0.25mg 1%
Potassium 168mg 139mg 1%
Polyunsaturated fat 0.071g 0.148g 1%
Zinc 0.09mg 0.22mg 1%
Magnesium 10mg 16mg 1%
Selenium 0.6µg 0.2µg 1%
Protein 0.82g 1.1g 1%
Carbs 14.98g 12.19g 1%
Vitamin B3 0.669mg 0.767mg 1%
Fats 0.38g 0.26g 0%
Net carbs 13.38g 6.89g N/A
Sugar 13.66g 6.89g N/A
Sodium 1mg 1mg 0%
Vitamin E 0.9mg 0.87mg 0%
Vitamin B2 0.038mg 0.037mg 0%
Saturated fat 0.092g 0.009g 0%
Choline 7.6mg 10.2mg 0%
Monounsaturated fat 0.14g 0.025g 0%
Tryptophan 0.013mg 0%
Threonine 0.031mg 0%
Isoleucine 0.029mg 0%
Leucine 0.05mg 0%
Lysine 0.066mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.027mg 0%
Valine 0.042mg 0%
Histidine 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
12% 86%
Protein: 1.1 g
Fats: 0.26 g
Carbs: 12.19 g
Water: 85.9 g
Other: 0.55 g
Contains more FatsFats +46.2%
Contains more CarbsCarbs +22.9%
Contains more ProteinProtein +34.1%
Contains more OtherOther +52.8%
~equal in Water ~85.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
5% 14% 81%
Saturated fat: Sat. Fat 0.009 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.148 g
Contains more Mono. FatMonounsaturated fat +460%
Contains less Sat. FatSaturated fat -90.2%
Contains more Poly. FatPolyunsaturated fat +108.5%

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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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrients
  2. Boysenberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171713/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.