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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 RAE, 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
3
Mango
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%
Contains less Sodium -90%
Contains more Copper +85%
Equal in Selenium - 0.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
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%
Contains less Sodium -90%
Contains more Copper +85%
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.
:
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 E - 0.9
Equal in Vitamin C - 36.4
Equal in Vitamin B1 - 0.028
Equal in Vitamin B3 - 0.669
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% 122% 8% 24% 12% 0% 12% 5% 0% 20%
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%
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 E - 0.9
Equal in Vitamin C - 36.4
Equal in Vitamin B1 - 0.028
Equal in Vitamin B3 - 0.669

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Net carbs 8.1g 13.38g Mango
Protein 1.44g 0.82g Mulberry
Fats 0.39g 0.38g Mulberry
Carbs 9.8g 14.98g Mango
Calories 43kcal 60kcal Mango
Fructose 4.68g Mango
Sugar 8.1g 13.66g Mulberry
Fiber 1.7g 1.6g Mulberry
Calcium 39mg 11mg Mulberry
Iron 1.85mg 0.16mg Mulberry
Magnesium 18mg 10mg Mulberry
Phosphorus 38mg 14mg Mulberry
Potassium 194mg 168mg Mulberry
Sodium 10mg 1mg Mango
Zinc 0.12mg 0.09mg Mulberry
Copper 0.06mg 0.111mg Mango
Manganese 0.063mg Mango
Selenium 0.6µg 0.6µg
Vitamin A 25IU 1082IU Mango
Vitamin A RAE 1µg 54µg Mango
Vitamin E 0.87mg 0.9mg Mango
Vitamin C 36.4mg 36.4mg
Vitamin B1 0.029mg 0.028mg Mulberry
Vitamin B2 0.101mg 0.038mg Mulberry
Vitamin B3 0.62mg 0.669mg Mango
Vitamin B5 0.197mg Mango
Vitamin B6 0.05mg 0.119mg Mango
Folate 6µg 43µg Mango
Vitamin K 7.8µg 4.2µg 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 0.027g 0.092g Mulberry
Monounsaturated Fat 0.041g 0.14g Mango
Polyunsaturated fat 0.207g 0.071g Mulberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry Mango
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
18%
Mulberry
26%
Mango
Minerals Daily Need Coverage Score
16%
Mulberry
9%
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

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. 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.