Blueberry vs. Mango

Nutrition comparison of Blueberry and Mango


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of blueberry versus mango (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in blueberry and mango:

  • Blueberry is a great source of dietary fiber.
  • Mango has more Vitamin B6 and folate.
  • Mango has more beta-carotene than blueberry, however, blueberry contains more lutein + zeaxanthin than mango.
  • Mango is an excellent source of Vitamin C.
Detailed nutritional comparison of blueberry and mango is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Blueberry (Blueberries, raw) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.


Image of Blueberry src
Image of Mango src

Calories and Carbs

calories

Mango and blueberry contain similar amounts of calories - mango has 60 calories per 100 grams and blueberry has 57 calories.

For macronutrient ratios, blueberry is similar to mango for protein, carbs and fat. Blueberry has a macronutrient ratio of 5:91:5 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Blueberry Mango
Protein 5% 5%
Carbohydrates 91% 90%
Fat 5% 5%
Alcohol ~ ~

carbohydrates

Mango and blueberry contain similar amounts of carbs - mango has 15g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.

dietary fiber

Blueberry is a great source of dietary fiber and it has 50% more dietary fiber than mango - mango has 1.6g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.

sugar

Mango and blueberry contain similar amounts of sugar - mango has 13.7g of sugar per 100 grams and blueberry has 10g of sugar.

Protein

protein

Mango and blueberry contain similar amounts of protein - mango has 0.82g of protein per 100 grams and blueberry has 0.74g of protein.

Fat

saturated fat

Both mango and blueberry are low in saturated fat - mango has 0.09g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.

Vitamins

Vitamin C

Mango is an excellent source of Vitamin C and it has 275% more Vitamin C than blueberry - mango has 36.4mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.

Vitamin A

Mango has 17 times more Vitamin A than blueberry - mango has 54ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.

Vitamin E

Mango and blueberry contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.

Vitamin K

Mango and blueberry contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.

The B Vitamins

Mango has more Vitamin B6 and folate. Both blueberry and mango contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.

Blueberry Mango
Thiamin 0.037 MG 0.028 MG
Riboflavin 0.041 MG 0.038 MG
Niacin 0.418 MG 0.669 MG
Pantothenic acid 0.124 MG 0.197 MG
Vitamin B6 0.052 MG 0.119 MG
Folate 6 UG 43 UG

Minerals

calcium

Mango and blueberry contain similar amounts of calcium - mango has 11mg of calcium per 100 grams and blueberry has 6mg of calcium.

iron

Mango and blueberry contain similar amounts of iron - mango has 0.16mg of iron per 100 grams and blueberry has 0.28mg of iron.

potassium

Mango has 118% more potassium than blueberry - mango has 168mg of potassium per 100 grams and blueberry has 77mg 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, both blueberry and mango contain small amounts of luteolin.

Blueberry Mango
luteolin 0.2 mg 0.02 mg
kaempferol 1.66 mg 0.05 mg
myricetin 1.3 mg 0.06 mg
Quercetin 7.67 mg ~
apigenin ~ 0.01 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 blueberry per 100 grams, however, blueberry contains more lutein + zeaxanthin than mango per 100 grams.

Blueberry Mango
beta-carotene 32 UG 640 UG
lutein + zeaxanthin 80 UG 23 UG
alpha-carotene ~ 9 UG
lycopene ~ 3 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both blueberry and mango contain significant amounts of alpha linoleic acid (ALA).

Blueberry Mango
alpha linoleic acid 0.058 G 0.051 G
Total 0.058 G 0.051 G

omega 6s

Comparing omega-6 fatty acids, blueberry has more linoleic acid than mango per 100 grams.

Blueberry Mango
linoleic acid 0.088 G 0.019 G
Total 0.088 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: Blueberry (Blueberries, raw) and Mango (Mangos, raw) .

Blueberry g

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G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
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Vitamins and Minerals
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iron
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magnesium
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potassium
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thiamin (Vit B1)
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riboflavin (Vit B2)
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niacin (Vit B3)
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pantothenic acid (Vit B5)
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folate (Vit B9)
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protein
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biotin (Vit B7)
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choline
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chlorine
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chromium
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copper
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fluoride
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iodine
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G Water G
G Starch G
G Alcohol G


FAQ

Does mango or blueberry contain more calories in 100 grams?
Mango and blueberry contain similar amounts of calories - mango has 60 calories in 100g and blueberry has 57 calories.

Does mango or blueberry have more carbohydrates?
By weight, mango and blueberry contain similar amounts of carbs - mango has 15g of carbs for 100g and blueberry has 14.5g of carbohydrates.

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