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Mango vs Mulberry - In-Depth Nutrition Comparison

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What are the main differences between Mango and Mulberry?

  • Mango is richer in Folate, Vitamin A, Copper and Vitamin B6, yet Mulberry is richer in Iron.
  • Mulberry's daily need coverage for Iron is 21% higher.
  • Mango has 54 times more Vitamin A than Mulberry. Mango has 54µg of Vitamin A, while Mulberry has 1µg.
  • Mulberry contains less Sugars.

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

Infographic

Mango vs Mulberry 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
2
:
Contains more Copper +85%
Contains less Sodium -90%
Contains more Iron +1056.3%
Contains more Calcium +254.5%
Contains more Potassium +15.5%
Contains more Magnesium +80%
Contains more Zinc +33.3%
Contains more Phosphorus +171.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 4% 15% 8% 37% 3% 6% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 70% 12% 18% 13% 20% 4% 17% 2%
Contains more Copper +85%
Contains less Sodium -90%
Contains more Iron +1056.3%
Contains more Calcium +254.5%
Contains more Potassium +15.5%
Contains more Magnesium +80%
Contains more Zinc +33.3%
Contains more Phosphorus +171.4%

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
6
:
Contains more Vitamin A +4228%
Contains more Vitamin B6 +138%
Contains more Folate +616.7%
Contains more Vitamin B2 +165.8%
Contains more Vitamin K +85.7%
Equal in Vitamin C - 36.4
Equal in Vitamin E - 0.87
Equal in Vitamin B1 - 0.029
Equal in Vitamin B3 - 0.62
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 122% 2% 18% 0% 8% 24% 12% 0% 12% 0% 20% 5%
Contains more Vitamin A +4228%
Contains more Vitamin B6 +138%
Contains more Folate +616.7%
Contains more Vitamin B2 +165.8%
Contains more Vitamin K +85.7%
Equal in Vitamin C - 36.4
Equal in Vitamin E - 0.87
Equal in Vitamin B1 - 0.029
Equal in Vitamin B3 - 0.62

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
Mulberry
Mineral Summary Score
10
Mango
19
Mulberry

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
9%
Mulberry
Carbohydrates
15%
Mango
10%
Mulberry
Fats
2%
Mango
2%
Mulberry

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 Mulberry
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Mango Mulberry
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 contains less Sugars?
Mulberry
Mulberry contains less Sugars (difference - 5.56g)
Which food is lower in Saturated Fat?
Mulberry
Mulberry is lower in Saturated Fat (difference - 0.065g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Mulberry
Mulberry is relatively richer in minerals
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 9mg)
Which food is cheaper?
Mango
Mango is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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 Mulberry Opinion
Calories 60 43 Mango
Protein 0.82 1.44 Mulberry
Fats 0.38 0.39 Mulberry
Vitamin C 36.4 36.4
Carbs 14.98 9.8 Mango
Cholesterol 0 0
Vitamin D 0 0
Iron 0.16 1.85 Mulberry
Calcium 11 39 Mulberry
Potassium 168 194 Mulberry
Magnesium 10 18 Mulberry
Sugars 13.66 8.1 Mulberry
Fiber 1.6 1.7 Mulberry
Copper 0.111 0.06 Mango
Zinc 0.09 0.12 Mulberry
Starch
Phosphorus 14 38 Mulberry
Sodium 1 10 Mango
Vitamin A 1082 25 Mango
Vitamin E 0.9 0.87 Mango
Vitamin D 0 0
Vitamin B1 0.028 0.029 Mulberry
Vitamin B2 0.038 0.101 Mulberry
Vitamin B3 0.669 0.62 Mango
Vitamin B5 0.197 Mango
Vitamin B6 0.119 0.05 Mango
Vitamin B12 0 0
Vitamin K 4.2 7.8 Mulberry
Folate 43 6 Mango
Trans Fat 0 0
Saturated Fat 0.092 0.027 Mulberry
Monounsaturated Fat 0.14 0.041 Mango
Polyunsaturated fat 0.071 0.207 Mulberry
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 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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.