Raspberry vs. Mango — In-Depth Nutrition Comparison
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How are raspberries and mango different?
- Raspberries are richer in manganese, fiber, and iron, while mango is higher in vitamin A, vitamin C, and folate.
- Raspberries cover your daily need for manganese, 26% more than mango.
- Raspberries contain 4 times more iron than mango. Raspberries contain 0.69mg of iron, while mango contains 0.16mg.
- Raspberries are lower in sugar.
- Mango has a higher glycemic index (51) than raspberries (26).
Raspberries, raw and Mangos, raw types were used in this article.
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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 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% |
| Contains more PotassiumPotassium | +11.3% |
| Contains more CopperCopper | +23.3% |
| Contains more SeleniumSelenium | +200% |
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.
| 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% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +46.3% |
| Contains more FatsFats | +71.1% |
| Contains more OtherOther | +27.8% |
| Contains more CarbsCarbs | +25.5% |
~equal in
Water
~83.46g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -79.3% |
| Contains more Poly. FatPolyunsaturated fat | +428.2% |
| Contains more Mono. FatMonounsaturated fat | +118.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +3385% |
| Contains more FructoseFructose | +99.1% |
~equal in
Starch
~0g
~equal in
Glucose
~2.01g
~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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.67mg | 0.063mg | 26% |
| Fiber | 6.5g | 1.6g | 20% |
| Vitamin C | 26.2mg | 36.4mg | 11% |
| Iron | 0.69mg | 0.16mg | 7% |
| Folate | 21µg | 43µg | 6% |
| Vitamin A | 2µg | 54µg | 6% |
| Vitamin B6 | 0.055mg | 0.119mg | 5% |
| Vitamin K | 7.8µg | 4.2µg | 3% |
| Zinc | 0.42mg | 0.09mg | 3% |
| Fructose | 2.35g | 4.68g | 3% |
| Vitamin B5 | 0.329mg | 0.197mg | 3% |
| Magnesium | 22mg | 10mg | 3% |
| Copper | 0.09mg | 0.111mg | 2% |
| Phosphorus | 29mg | 14mg | 2% |
| Polyunsaturated fat | 0.375g | 0.071g | 2% |
| Potassium | 151mg | 168mg | 1% |
| Calcium | 25mg | 11mg | 1% |
| Carbs | 11.94g | 14.98g | 1% |
| Choline | 12.3mg | 7.6mg | 1% |
| Selenium | 0.2µg | 0.6µg | 1% |
| Protein | 1.2g | 0.82g | 1% |
| Calories | 52kcal | 60kcal | 0% |
| Fats | 0.65g | 0.38g | 0% |
| Net carbs | 5.44g | 13.38g | N/A |
| Sugar | 4.42g | 13.66g | N/A |
| Sodium | 1mg | 1mg | 0% |
| Vitamin E | 0.87mg | 0.9mg | 0% |
| Vitamin B1 | 0.032mg | 0.028mg | 0% |
| Vitamin B2 | 0.038mg | 0.038mg | 0% |
| Vitamin B3 | 0.598mg | 0.669mg | 0% |
| Saturated fat | 0.019g | 0.092g | 0% |
| Monounsaturated fat | 0.064g | 0.14g | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
16%
21%
Minerals Daily Need Coverage Score
20%
9%
Comparison summary
Which food is lower in Sugar?
Raspberry is lower in Sugar (difference - 9.24g)
Which food is lower in Saturated fat?
Raspberry is lower in Saturated fat (difference - 0.073g)
Which food is lower in glycemic index?
Raspberry is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Raspberry is relatively richer in minerals
Which food is cheaper?
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?
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The foods are relatively equal in Sodium (1 mg)
Which food is richer in vitamins?
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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.