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  6. Mulberry vs. Mango

Mulberry vs. Mango — In-Depth Nutrition Comparison

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What are the main differences between mulberries and mango?

  • Mulberries are richer in iron, yet mango is richer in folate, vitamin A, copper, and vitamin B6.
  • Mulberries' daily need coverage for iron is 21% higher.
  • Mulberries have 4 times more calcium than mango. Mulberries have 39mg of calcium, while mango has 11mg.
  • Mulberries contain less sugar.
  • Mulberries have a lower glycemic index than mango.

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

Infographic

Mulberry vs Mango infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Mango
Mango
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +254.5%
Contains more PotassiumPotassium +15.5%
Contains more IronIron +1056.3%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +171.4%
Contains more CopperCopper +85%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +∞%
~equal in Selenium ~0.6µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 121% 0% 0.33% 17% 7.3% 23% 12% 0% 12% 0% 20% 4.5%
Mango
Mango
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 121% 0% 18% 18% 7% 8.8% 13% 12% 27% 0% 11% 32%
Contains more Vitamin B2Vitamin B2 +165.8%
Contains more Vitamin KVitamin K +85.7%
Contains more Vitamin AVitamin A +5300%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +138%
Contains more FolateFolate +616.7%
~equal in Vitamin C ~36.4mg
~equal in Vitamin D ~0µg
~equal in Vitamin E ~0.9mg
~equal in Vitamin B1 ~0.028mg
~equal in Vitamin B3 ~0.669mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mulberry Mango DV% diff.
Iron 1.85mg 0.16mg 21%
Folate 6µg 43µg 9%
Copper 0.06mg 0.111mg 6%
Vitamin A 1µg 54µg 6%
Fructose 4.68g 6%
Vitamin B2 0.101mg 0.038mg 5%
Vitamin B6 0.05mg 0.119mg 5%
Vitamin B5 0.197mg 4%
Calcium 39mg 11mg 3%
Phosphorus 38mg 14mg 3%
Manganese 0.063mg 3%
Vitamin K 7.8µg 4.2µg 3%
Carbs 9.8g 14.98g 2%
Magnesium 18mg 10mg 2%
Calories 43kcal 60kcal 1%
Protein 1.44g 0.82g 1%
Potassium 194mg 168mg 1%
Choline 12.3mg 7.6mg 1%
Polyunsaturated fat 0.207g 0.071g 1%
Protein per 100 calories 3.3g 1.4g N/A
Calories per 10 g protein 299kcal 732kcal N/A
Weight per 100 calories 233g 167g N/A
Fats 0.39g 0.38g 0%
Vitamin C 36.4mg 36.4mg 0%
Net carbs 8.1g 13.38g N/A
Sugar 8.1g 13.66g N/A
Fiber 1.7g 1.6g 0%
Zinc 0.12mg 0.09mg 0%
Sodium 10mg 1mg 0%
Vitamin E 0.87mg 0.9mg 0%
Selenium 0.6µg 0.6µg 0%
Vitamin B1 0.029mg 0.028mg 0%
Vitamin B3 0.62mg 0.669mg 0%
Saturated fat 0.027g 0.092g 0%
Monounsaturated fat 0.041g 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%

Macronutrient Comparison

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

Fat Type Comparison

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

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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.