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Raspberry vs Mango - In-Depth Nutrition Comparison

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How are Raspberry and Mango different?

  • Raspberry is richer in Manganese, Fiber, and Iron, while Mango is higher in Vitamin C, Vitamin A RAE, and Folate.
  • Raspberry covers your daily need of Manganese 26% more than Mango.
  • Raspberry contains 4 times more Iron than Mango. Raspberry contains 0.69mg of Iron, while Mango contains 0.16mg.
  • Raspberry is lower in Sugar.

Raspberries, raw and Mangos, raw types were used in this article.

Infographic

Raspberry 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
Contains more Calcium +127.3%
Contains more Iron +331.3%
Contains more Magnesium +120%
Contains more Phosphorus +107.1%
Contains more Zinc +366.7%
Contains more Potassium +11.3%
Contains more Copper +23.3%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 26% 16% 13% 14% 1% 12% 30%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
Contains more Calcium +127.3%
Contains more Iron +331.3%
Contains more Magnesium +120%
Contains more Phosphorus +107.1%
Contains more Zinc +366.7%
Contains more Potassium +11.3%
Contains more Copper +23.3%
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
:
6
Mango
Contains more Vitamin B1 +14.3%
Contains more Vitamin B5 +67%
Contains more Vitamin K +85.7%
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%
Equal in Vitamin E - 0.9
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 2% 18% 0% 88% 8% 9% 12% 20% 13% 16% 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 B1 +14.3%
Contains more Vitamin B5 +67%
Contains more Vitamin K +85.7%
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%
Equal in Vitamin E - 0.9
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.
Raspberry Mango
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 Raspberry Mango Opinion
Net carbs 5.44g 13.38g Mango
Protein 1.2g 0.82g Raspberry
Fats 0.65g 0.38g Raspberry
Carbs 11.94g 14.98g Mango
Calories 52kcal 60kcal Mango
Starch 0g g Raspberry
Fructose 2.35g 4.68g Mango
Sugar 4.42g 13.66g Raspberry
Fiber 6.5g 1.6g Raspberry
Calcium 25mg 11mg Raspberry
Iron 0.69mg 0.16mg Raspberry
Magnesium 22mg 10mg Raspberry
Phosphorus 29mg 14mg Raspberry
Potassium 151mg 168mg Mango
Sodium 1mg 1mg
Zinc 0.42mg 0.09mg Raspberry
Copper 0.09mg 0.111mg Mango
Vitamin A 33IU 1082IU Mango
Vitamin E 0.87mg 0.9mg Mango
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 26.2mg 36.4mg Mango
Vitamin B1 0.032mg 0.028mg Raspberry
Vitamin B2 0.038mg 0.038mg
Vitamin B3 0.598mg 0.669mg Mango
Vitamin B5 0.329mg 0.197mg Raspberry
Vitamin B6 0.055mg 0.119mg Mango
Folate 21µg 43µg Mango
Vitamin B12 0µg 0µg
Vitamin K 7.8µg 4.2µg Raspberry
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.019g 0.092g Raspberry
Monounsaturated Fat 0.064g 0.14g Mango
Polyunsaturated fat 0.375g 0.071g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raspberry Mango
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
17
Raspberry
26
Mango
Mineral Summary Score
15
Raspberry
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
7%
Raspberry
5%
Mango
Carbohydrates
12%
Raspberry
15%
Mango
Fats
3%
Raspberry
2%
Mango

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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.