Blackberry vs. Mango Juice
Nutrition comparison of Blackberry and Mango Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
mango juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and mango juice:
- Both mango juice and blackberry are high in Vitamin C.
- Blackberry has 61% less sugar than mango juice.
- Blackberry has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Blackberry is an excellent source of dietary fiber.
- Mango juice has more beta-carotene than blackberry, however, blackberry contains more lutein + zeaxanthin than mango juice.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Mango Juice (Mango nectar, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mango juice and blackberry contain similar amounts of calories - mango juice has 51 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is heavier in protein, lighter in carbs and heavier in fat compared to mango juice per calorie. Blackberry has a macronutrient ratio of 12:79:9 and for mango juice, 1:98:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Mango Juice | |
|---|---|---|
| Protein | 12% | 1% |
| Carbohydrates | 79% | 98% |
| Fat | 9% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Mango juice and blackberry contain similar amounts of carbs - mango juice has 13.1g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
The carbs in mango juice are made of 98% sugar and 2% dietary fiber, whereas the carbs in blackberry comprise of 52% dietary fiber and 48% sugar.
dietary fiber
Blackberry is an excellent source of dietary fiber and it has 16 times more dietary fiber than mango juice - mango juice has 0.3g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Blackberry has 61% less sugar than mango juice - mango juice has 12.5g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Mango juice and blackberry contain similar amounts of protein - mango juice has 0.11g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both mango juice and blackberry are low in saturated fat - mango juice has 0.01g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Both mango juice and blackberry are high in Vitamin C. Blackberry has 38% more Vitamin C than mango juice - mango juice has 15.2mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Mango juice has 218% more Vitamin A than blackberry - mango juice has 35ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin E
Mango juice and blackberry contain similar amounts of Vitamin E - mango juice has 0.21mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Mango juice and blackberry contain similar amounts of Vitamin K - mango juice has 0.8ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Blackberry has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both blackberry and mango juice contain significant amounts of Vitamin B6.
| Blackberry | Mango Juice | |
|---|---|---|
| Thiamin | 0.02 MG | 0.003 MG |
| Riboflavin | 0.026 MG | 0.003 MG |
| Niacin | 0.646 MG | 0.08 MG |
| Pantothenic acid | 0.276 MG | 0.07 MG |
| Vitamin B6 | 0.03 MG | 0.015 MG |
| Folate | 25 UG | 7 UG |
Minerals
calcium
Blackberry has 71% more calcium than mango juice - mango juice has 17mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Mango juice and blackberry contain similar amounts of iron - mango juice has 0.36mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Blackberry has 575% more potassium than mango juice - mango juice has 24mg of potassium per 100 grams and blackberry has 162mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, mango juice has more beta-carotene than blackberry per 100 grams, however, blackberry contains more lutein + zeaxanthin than mango juice per 100 grams.
| Blackberry | Mango Juice | |
|---|---|---|
| beta-carotene | 128 UG | 402 UG |
| lutein + zeaxanthin | 118 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blackberry has more alpha linoleic acid (ALA) than mango juice per 100 grams.
| Blackberry | Mango Juice | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.008 G |
| Total | 0.094 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, blackberry has more linoleic acid than mango juice per 100 grams.
| Blackberry | Mango Juice | |
|---|---|---|
| linoleic acid | 0.186 G | 0.003 G |
| Total | 0.186 G | 0.003 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Blackberry (Blackberries, raw) and Mango Juice (Mango nectar, canned) .
Blackberry g
()
|
Daily Values (%) |
Mango Juice g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does mango juice or blackberry contain more calories in 100 grams?Mango juice and blackberry contain similar amounts of calories - mango juice has 51 calories in 100g and blackberry has 43 calories.
Does mango juice or blackberry have more carbohydrates?
By weight, mango juice and blackberry contain similar amounts of carbs - mango juice has 13.1g of carbs for 100g and blackberry has 9.6g of carbohydrates. the carbs in mango juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in blackberry comprise of 50% dietary fiber and 50% sugar.