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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" chart 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 Calcium +127.3%
Contains more Iron +331.3%
Contains more Magnesium +120%
Contains more Phosphorus +107.1%
Contains more Zinc +366.7%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 26% 16% 13% 14% 1% 12% 30%
Contains more Potassium +11.3%
Contains more Copper +23.3%
Contains more Calcium +127.3%
Contains more Iron +331.3%
Contains more Magnesium +120%
Contains more Phosphorus +107.1%
Contains more Zinc +366.7%
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" chart 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 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 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% 88% 8% 9% 12% 20% 13% 16% 0% 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 Vitamin K +85.7%
Equal in Vitamin E - 0.87
Equal in Vitamin B2 - 0.038

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 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
Starch g 0g Raspberry
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
Vitamin A 1082IU 33IU Mango
Vitamin E 0.9mg 0.87mg Mango
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 4.2µg 7.8µg Raspberry
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 0.019g 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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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
17
Raspberry
Mineral Summary Score
10
Mango
15
Raspberry

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
7%
Raspberry
Carbohydrates
15%
Mango
12%
Raspberry
Fats
2%
Mango
3%
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

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. 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.