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Mango vs. Raspberry — In-Depth Nutrition Comparison

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How are Mango and Raspberry different?

  • Mango is richer in Vitamin C, Vitamin A RAE, and Folate, while Raspberry is higher in Manganese, Fiber, and Iron.
  • Raspberry covers your daily need of Manganese 26% more than Mango.
  • Mango contains 27 times more Vitamin A RAE than Raspberry. Mango contains 54µg of Vitamin A RAE, while Raspberry contains 2µg.
  • Raspberry is lower in Sugar.

Mangos, raw and Raspberries, raw types were used in this article.

Infographic

Mango vs Raspberry 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.
Contains more Potassium +11.3%
Contains more Copper +23.3%
Contains more Selenium +200%
Contains more Calcium +127.3%
Contains more Iron +331.3%
Contains more Magnesium +120%
Contains more Phosphorus +107.1%
Contains more Zinc +366.7%
Contains more Manganese +963.5%
Equal in Sodium - 1
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 8% 26% 16% 13% 14% 1% 12% 30% 88% 2%
Contains more Potassium +11.3%
Contains more Copper +23.3%
Contains more Selenium +200%
Contains more Calcium +127.3%
Contains more Iron +331.3%
Contains more Magnesium +120%
Contains more Phosphorus +107.1%
Contains more Zinc +366.7%
Contains more Manganese +963.5%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mango
6
:
Contains more Vitamin A +3178.8%
Contains more Vitamin C +38.9%
Contains more Vitamin B3 +11.9%
Contains more Vitamin B6 +116.4%
Contains more Folate +104.8%
Contains more Vitamin B1 +14.3%
Contains more Vitamin B5 +67%
Contains more Choline +61.8%
Contains more Vitamin K +85.7%
Equal in Vitamin E - 0.87
Equal in Vitamin B2 - 0.038
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% 88% 8% 9% 12% 20% 13% 16% 0% 7% 20%
Contains more Vitamin A +3178.8%
Contains more Vitamin C +38.9%
Contains more Vitamin B3 +11.9%
Contains more Vitamin B6 +116.4%
Contains more Folate +104.8%
Contains more Vitamin B1 +14.3%
Contains more Vitamin B5 +67%
Contains more Choline +61.8%
Contains more Vitamin K +85.7%
Equal in Vitamin E - 0.87
Equal in Vitamin B2 - 0.038

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +25.5%
Contains more Protein +46.3%
Contains more Fats +71.1%
Contains more Other +27.8%
Equal in Water - 85.75
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: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Contains more Carbs +25.5%
Contains more Protein +46.3%
Contains more Fats +71.1%
Contains more Other +27.8%
Equal in Water - 85.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +118.8%
Contains less Saturated Fat -79.3%
Contains more Polyunsaturated fat +428.2%
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
4% 14% 82%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.375 g
Contains more Monounsaturated Fat +118.8%
Contains less Saturated Fat -79.3%
Contains more Polyunsaturated fat +428.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +3385%
Contains more Fructose +99.1%
Equal in Glucose - 1.86
51% 15% 34%
Starch: 0 g
Sucrose: 6.97 g
Glucose: 2.01 g
Fructose: 4.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
5% 42% 53%
Starch: 0 g
Sucrose: 0.2 g
Glucose: 1.86 g
Fructose: 2.35 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +3385%
Contains more Fructose +99.1%
Equal in Glucose - 1.86

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mango Raspberry
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mango Raspberry Opinion
Net carbs 13.38g 5.44g Mango
Protein 0.82g 1.2g Raspberry
Fats 0.38g 0.65g Raspberry
Carbs 14.98g 11.94g Mango
Calories 60kcal 52kcal Mango
Fructose 4.68g 2.35g Mango
Sugar 13.66g 4.42g Raspberry
Fiber 1.6g 6.5g Raspberry
Calcium 11mg 25mg Raspberry
Iron 0.16mg 0.69mg Raspberry
Magnesium 10mg 22mg Raspberry
Phosphorus 14mg 29mg Raspberry
Potassium 168mg 151mg Mango
Sodium 1mg 1mg
Zinc 0.09mg 0.42mg Raspberry
Copper 0.111mg 0.09mg Mango
Manganese 0.063mg 0.67mg Raspberry
Selenium 0.6µg 0.2µg Mango
Vitamin A 1082IU 33IU Mango
Vitamin A RAE 54µg 2µg Mango
Vitamin E 0.9mg 0.87mg Mango
Vitamin C 36.4mg 26.2mg Mango
Vitamin B1 0.028mg 0.032mg Raspberry
Vitamin B2 0.038mg 0.038mg
Vitamin B3 0.669mg 0.598mg Mango
Vitamin B5 0.197mg 0.329mg Raspberry
Vitamin B6 0.119mg 0.055mg Mango
Folate 43µg 21µg Mango
Choline 7.6mg 12.3mg Raspberry
Vitamin K 4.2µg 7.8µg Raspberry
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 0.019g Raspberry
Monounsaturated Fat 0.14g 0.064g Mango
Polyunsaturated fat 0.071g 0.375g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Raspberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
16%
Raspberry
Minerals Daily Need Coverage Score
9%
Mango
20%
Raspberry

Comparison summary

Which food is lower in Sugar?
Raspberry
Raspberry is lower in Sugar (difference - 9.24g)
Which food is lower in Saturated Fat?
Raspberry
Raspberry is lower in Saturated Fat (difference - 0.073g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Raspberry
Raspberry is relatively richer in minerals
Which food is cheaper?
Mango
Mango is cheaper (difference - $0.4)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.