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Mango vs. Raspberry — In-Depth Nutrition Comparison

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How are mango and raspberries different?

  • Mango is richer in vitamin C, vitamin A, and folate, while raspberries are higher in manganese, fiber, and iron.
  • Raspberries cover your daily need for manganese, 26% more than mango.
  • Mango contains 27 times more vitamin A than raspberries. Mango contains 54µg of vitamin A, while raspberries contain 2µg.
  • Raspberries are lower in sugar.
  • Mango has a higher glycemic index (51) than raspberries (26).

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.
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 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
Contains more PotassiumPotassium +11.3%
Contains more CopperCopper +23.3%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +120%
Contains more CalciumCalcium +127.3%
Contains more IronIron +331.3%
Contains more ZincZinc +366.7%
Contains more PhosphorusPhosphorus +107.1%
Contains more ManganeseManganese +963.5%
~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
5
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 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
Contains more Vitamin CVitamin C +38.9%
Contains more Vitamin AVitamin A +2600%
Contains more Vitamin B3Vitamin B3 +11.9%
Contains more Vitamin B6Vitamin B6 +116.4%
Contains more FolateFolate +104.8%
Contains more Vitamin B1Vitamin B1 +14.3%
Contains more Vitamin B5Vitamin B5 +67%
Contains more Vitamin KVitamin K +85.7%
Contains more CholineCholine +61.8%
~equal in Vitamin E ~0.87mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.038mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
1
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 CarbsCarbs +25.5%
Contains more ProteinProtein +46.3%
Contains more FatsFats +71.1%
Contains more OtherOther +27.8%
~equal in Water ~85.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
4% 14% 82%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains more Mono. FatMonounsaturated fat +118.8%
Contains less Sat. FatSaturated fat -79.3%
Contains more Poly. FatPolyunsaturated fat +428.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mango
3
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 SucroseSucrose +3385%
Contains more FructoseFructose +99.1%
~equal in Starch ~0g
~equal in Glucose ~1.86g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mango Raspberry DV% diff.
Manganese 0.063mg 0.67mg 26%
Fiber 1.6g 6.5g 20%
Vitamin C 36.4mg 26.2mg 11%
Iron 0.16mg 0.69mg 7%
Folate 43µg 21µg 6%
Vitamin A 54µg 2µg 6%
Vitamin B6 0.119mg 0.055mg 5%
Vitamin K 4.2µg 7.8µg 3%
Zinc 0.09mg 0.42mg 3%
Fructose 4.68g 2.35g 3%
Vitamin B5 0.197mg 0.329mg 3%
Magnesium 10mg 22mg 3%
Copper 0.111mg 0.09mg 2%
Phosphorus 14mg 29mg 2%
Polyunsaturated fat 0.071g 0.375g 2%
Potassium 168mg 151mg 1%
Calcium 11mg 25mg 1%
Carbs 14.98g 11.94g 1%
Choline 7.6mg 12.3mg 1%
Selenium 0.6µg 0.2µg 1%
Protein 0.82g 1.2g 1%
Calories 60kcal 52kcal 0%
Fats 0.38g 0.65g 0%
Net carbs 13.38g 5.44g N/A
Sugar 13.66g 4.42g N/A
Sodium 1mg 1mg 0%
Vitamin E 0.9mg 0.87mg 0%
Vitamin B1 0.028mg 0.032mg 0%
Vitamin B2 0.038mg 0.038mg 0%
Vitamin B3 0.669mg 0.598mg 0%
Saturated fat 0.092g 0.019g 0%
Monounsaturated fat 0.14g 0.064g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Raspberry
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
21%
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 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.