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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 RAE, 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 RAE than Mulberry. Mango has 54µg of Vitamin A RAE, while Mulberry has 1µg.
  • Mulberry contains less Sugar.

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

Infographic

Mango vs Mulberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Mango
2
:
Contains less Sodium -90%
Contains more Copper +85%
Contains more Calcium +254.5%
Contains more Iron +1056.3%
Contains more Magnesium +80%
Contains more Phosphorus +171.4%
Contains more Potassium +15.5%
Contains more Zinc +33.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 70% 13% 17% 18% 2% 4% 20%
Contains less Sodium -90%
Contains more Copper +85%
Contains more Calcium +254.5%
Contains more Iron +1056.3%
Contains more Magnesium +80%
Contains more Phosphorus +171.4%
Contains more Potassium +15.5%
Contains more Zinc +33.3%

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 E - 0.87
Equal in Vitamin C - 36.4
Equal in Vitamin B1 - 0.029
Equal in Vitamin B3 - 0.62
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 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 20%
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 E - 0.87
Equal in Vitamin C - 36.4
Equal in Vitamin B1 - 0.029
Equal in Vitamin B3 - 0.62

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 Mulberry
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Mango Mulberry Opinion
Net carbs 13.38g 8.1g Mango
Protein 0.82g 1.44g Mulberry
Fats 0.38g 0.39g Mulberry
Carbs 14.98g 9.8g Mango
Calories 60kcal 43kcal Mango
Starch g g
Fructose 4.68g g Mango
Sugar 13.66g 8.1g Mulberry
Fiber 1.6g 1.7g Mulberry
Calcium 11mg 39mg Mulberry
Iron 0.16mg 1.85mg Mulberry
Magnesium 10mg 18mg Mulberry
Phosphorus 14mg 38mg Mulberry
Potassium 168mg 194mg Mulberry
Sodium 1mg 10mg Mango
Zinc 0.09mg 0.12mg Mulberry
Copper 0.111mg 0.06mg Mango
Vitamin A 1082IU 25IU Mango
Vitamin E 0.9mg 0.87mg Mango
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 36.4mg 36.4mg
Vitamin B1 0.028mg 0.029mg Mulberry
Vitamin B2 0.038mg 0.101mg Mulberry
Vitamin B3 0.669mg 0.62mg Mango
Vitamin B5 0.197mg mg Mango
Vitamin B6 0.119mg 0.05mg Mango
Folate 43µg 6µg Mango
Vitamin B12 0µg 0µg
Vitamin K 4.2µg 7.8µg Mulberry
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 0.027g Mulberry
Monounsaturated Fat 0.14g 0.041g Mango
Polyunsaturated fat 0.071g 0.207g Mulberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Mulberry
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
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 food.
Protein
5%
Mango
9%
Mulberry
Carbohydrates
15%
Mango
10%
Mulberry
Fats
2%
Mango
2%
Mulberry

Comparison summary

Which food is lower in Sugar?
Mulberry
Mulberry is lower in Sugar (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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.