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