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Mulberry vs Mango - In-Depth Nutrition Comparison

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What are the main differences between Mulberry and Mango?

  • Mulberry is richer in Iron, yet Mango is richer in Folate, Vitamin A, Copper, and Vitamin B6.
  • Mulberry's daily need coverage for Iron is 21% higher.
  • Mulberry has 4 times more Calcium than Mango. Mulberry has 39mg of Calcium, while Mango has 11mg.
  • Mulberry contains less Sugar.

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

Infographic

Mulberry vs Mango 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
:
2
Mango
Contains more Iron +1056.3%
Contains more Calcium +254.5%
Contains more Potassium +15.5%
Contains more Magnesium +80%
Contains more Zinc +33.3%
Contains more Phosphorus +171.4%
Contains more Copper +85%
Contains less Sodium -90%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 70% 12% 18% 13% 20% 4% 17% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 4% 15% 8% 37% 3% 6% 1%
Contains more Iron +1056.3%
Contains more Calcium +254.5%
Contains more Potassium +15.5%
Contains more Magnesium +80%
Contains more Zinc +33.3%
Contains more Phosphorus +171.4%
Contains more Copper +85%
Contains less Sodium -90%

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
:
6
Mango
Contains more Vitamin B2 +165.8%
Contains more Vitamin K +85.7%
Contains more Vitamin A +4228%
Contains more Vitamin B6 +138%
Contains more Folate +616.7%
Equal in Vitamin C - 36.4
Equal in Vitamin E - 0.9
Equal in Vitamin B1 - 0.028
Equal in Vitamin B3 - 0.669
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 122% 2% 18% 0% 8% 24% 12% 0% 12% 0% 20% 5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 122% 65% 19% 0% 7% 9% 13% 12% 28% 0% 11% 33%
Contains more Vitamin B2 +165.8%
Contains more Vitamin K +85.7%
Contains more Vitamin A +4228%
Contains more Vitamin B6 +138%
Contains more Folate +616.7%
Equal in Vitamin C - 36.4
Equal in Vitamin E - 0.9
Equal in Vitamin B1 - 0.028
Equal in Vitamin B3 - 0.669

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.
Mulberry Mango
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 Mulberry Mango Opinion
Calories 43kcal 60kcal Mango
Protein 1.44g 0.82g Mulberry
Fats 0.39g 0.38g Mulberry
Vitamin C 36.4mg 36.4mg
Net carbs 8.1g 13.38g Mango
Carbs 9.8g 14.98g Mango
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.85mg 0.16mg Mulberry
Calcium 39mg 11mg Mulberry
Potassium 194mg 168mg Mulberry
Magnesium 18mg 10mg Mulberry
Sugar 8.1g 13.66g Mulberry
Fiber 1.7g 1.6g Mulberry
Copper 0.06mg 0.111mg Mango
Zinc 0.12mg 0.09mg Mulberry
Starch g g
Phosphorus 38mg 14mg Mulberry
Sodium 10mg 1mg Mango
Vitamin A 25IU 1082IU Mango
Vitamin E 0.87mg 0.9mg Mango
Vitamin D 0µg 0µg
Vitamin B1 0.029mg 0.028mg Mulberry
Vitamin B2 0.101mg 0.038mg Mulberry
Vitamin B3 0.62mg 0.669mg Mango
Vitamin B5 mg 0.197mg Mango
Vitamin B6 0.05mg 0.119mg Mango
Vitamin B12 0µg 0µg
Vitamin K 7.8µg 4.2µg Mulberry
Folate 6µg 43µg Mango
Trans Fat 0g 0g
Saturated Fat 0.027g 0.092g Mulberry
Monounsaturated Fat 0.041g 0.14g Mango
Polyunsaturated fat 0.207g 0.071g Mulberry
Tryptophan mg 0.013mg Mango
Threonine mg 0.031mg Mango
Isoleucine mg 0.029mg Mango
Leucine mg 0.05mg Mango
Lysine mg 0.066mg Mango
Methionine mg 0.008mg Mango
Phenylalanine mg 0.027mg Mango
Valine mg 0.042mg Mango
Histidine mg 0.019mg Mango
Fructose g 4.68g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry Mango
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18
Mulberry
26
Mango
Mineral Summary Score
19
Mulberry
10
Mango

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
9%
Mulberry
5%
Mango
Carbohydrates
10%
Mulberry
15%
Mango
Fats
2%
Mulberry
2%
Mango

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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/nutrients
  2. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.