Blackberry vs. Mango
Nutrition comparison of Blackberry and Mango
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
mango
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and mango:
- Both mango and blackberry are high in Vitamin C.
- Blackberry has 64% less sugar than mango.
- Blackberry is an excellent source of dietary fiber.
- Mango has more Vitamin B6.
- Mango has more beta-carotene than blackberry, however, blackberry contains more lutein + zeaxanthin than mango.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mango and blackberry contain similar amounts of calories - mango has 60 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 per calorie. Blackberry has a macronutrient ratio of 12:79:9 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Mango | |
|---|---|---|
| Protein | 12% | 5% |
| Carbohydrates | 79% | 90% |
| Fat | 9% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Mango and blackberry contain similar amounts of carbs - mango has 15g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
The carbs in mango are made of 90% sugar and 10% 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 231% more dietary fiber than mango - mango has 1.6g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Blackberry has 64% less sugar than mango - mango has 13.7g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Mango and blackberry contain similar amounts of protein - mango has 0.82g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both mango and blackberry are low in saturated fat - mango has 0.09g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Both mango and blackberry are high in Vitamin C. Mango has 73% more Vitamin C than blackberry - mango has 36.4mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Mango has 391% more Vitamin A than blackberry - mango has 54ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin E
Mango and blackberry contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Mango and blackberry contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Mango has more Vitamin B6. Both blackberry and mango contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.
| Blackberry | Mango | |
|---|---|---|
| Thiamin | 0.02 MG | 0.028 MG |
| Riboflavin | 0.026 MG | 0.038 MG |
| Niacin | 0.646 MG | 0.669 MG |
| Pantothenic acid | 0.276 MG | 0.197 MG |
| Vitamin B6 | 0.03 MG | 0.119 MG |
| Folate | 25 UG | 43 UG |
Minerals
calcium
Blackberry has 164% more calcium than mango - mango has 11mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Blackberry has 288% more iron than mango - mango has 0.16mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Mango and blackberry contain similar amounts of potassium - mango has 168mg of potassium per 100 grams and blackberry has 162mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds,
| Blackberry | Mango | |
|---|---|---|
| kaempferol | 0.27 mg | 0.05 mg |
| myricetin | 0.67 mg | 0.06 mg |
| Quercetin | 3.58 mg | ~ |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 0.02 mg |
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 has more beta-carotene than blackberry per 100 grams, however, blackberry contains more lutein + zeaxanthin than mango per 100 grams.
| Blackberry | Mango | |
|---|---|---|
| beta-carotene | 128 UG | 640 UG |
| lutein + zeaxanthin | 118 UG | 23 UG |
| alpha-carotene | ~ | 9 UG |
| lycopene | ~ | 3 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both blackberry and mango contain significant amounts of alpha linoleic acid (ALA).
| Blackberry | Mango | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.051 G |
| Total | 0.094 G | 0.051 G |
omega 6s
Comparing omega-6 fatty acids, blackberry has more linoleic acid than mango per 100 grams.
| Blackberry | Mango | |
|---|---|---|
| linoleic acid | 0.186 G | 0.019 G |
| Total | 0.186 G | 0.019 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 (Mangos, raw) .
Blackberry g
()
|
Daily Values (%) |
Mango 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 or blackberry contain more calories in 100 grams?Mango and blackberry contain similar amounts of calories - mango has 60 calories in 100g and blackberry has 43 calories.
Does mango or blackberry have more carbohydrates?
By weight, mango and blackberry contain similar amounts of carbs - mango has 15g of carbs for 100g and blackberry has 9.6g of carbohydrates. the carbs in mango are made of 90% sugar and 10% dietary fiber, whereas the carbs in blackberry comprise of 50% dietary fiber and 50% sugar.