Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Mango vs. Mulberry — In-Depth Nutrition Comparison

Compare

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mango
3
:
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%
Equal in Selenium - 0.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
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%
Equal in Selenium - 0.6

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
6
:
Contains more Vitamin A +4228%
Contains more Vitamin B6 +138%
Contains more Folate +616.7%
Contains more Vitamin B2 +165.8%
Contains more Choline +61.8%
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 Choline Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 5% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 7% 20%
Contains more Vitamin A +4228%
Contains more Vitamin B6 +138%
Contains more Folate +616.7%
Contains more Vitamin B2 +165.8%
Contains more Choline +61.8%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
1
:
Contains more Carbs +52.9%
Contains more Protein +75.6%
Contains more Other +91.7%
Equal in Fats - 0.39
Equal in Water - 87.68
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more Carbs +52.9%
Contains more Protein +75.6%
Contains more Other +91.7%
Equal in Fats - 0.39
Equal in Water - 87.68

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
1
:
Contains more Monounsaturated Fat +241.5%
Contains less Saturated Fat -70.7%
Contains more Polyunsaturated fat +191.5%
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
10% 15% 75%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.041 g
Polyunsaturated fat: 0.207 g
Contains more Monounsaturated Fat +241.5%
Contains less Saturated Fat -70.7%
Contains more Polyunsaturated fat +191.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Fructose 4.68g 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
Manganese 0.063mg Mango
Selenium 0.6µg 0.6µg
Vitamin A 1082IU 25IU Mango
Vitamin A RAE 54µg 1µg Mango
Vitamin E 0.9mg 0.87mg Mango
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 Mango
Vitamin B6 0.119mg 0.05mg Mango
Folate 43µg 6µg Mango
Choline 7.6mg 12.3mg Mulberry
Vitamin K 4.2µg 7.8µg Mulberry
Tryptophan 0.013mg Mango
Threonine 0.031mg Mango
Isoleucine 0.029mg Mango
Leucine 0.05mg Mango
Lysine 0.066mg Mango
Methionine 0.008mg Mango
Phenylalanine 0.027mg Mango
Valine 0.042mg Mango
Histidine 0.019mg Mango
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

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
25%
Mango
17%
Mulberry
Minerals Daily Need Coverage Score
9%
Mango
16%
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

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. 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.