Mango vs. Raspberries
Nutrition comparison of Mango and Raspberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and raspberries:
- Both raspberries and mango are high in Vitamin C.
- Mango has more Vitamin B6 and folate.
- Mango has more beta-carotene than raspberry, however, raspberry contains more lutein + zeaxanthin than mango.
- Raspberry has 68% less sugar than mango.
- Raspberry is an excellent source of dietary fiber.
USDA sources for nutritional information: Mango (Mangos, raw) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raspberries and mango contain similar amounts of calories - raspberry has 52 calories per 100 grams and mango has 60 calories.
For macronutrient ratios, mango is heavier in carbs, lighter in fat and similar to raspberries for protein. Mango has a macronutrient ratio of 5:90:5 and for raspberries, 8:81:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Raspberries | |
|---|---|---|
| Protein | 5% | 8% |
| Carbohydrates | 90% | 81% |
| Fat | 5% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberries and mango contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and mango has 15g of carbohydrates.
dietary fiber
Raspberry is an excellent source of dietary fiber and it has 306% more dietary fiber than mango - raspberry has 6.5g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.
sugar
Raspberry has 68% less sugar than mango - raspberry has 4.4g of sugar per 100 grams and mango has 13.7g of sugar.
Protein
protein
Raspberries and mango contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and mango has 0.82g of protein.
Fat
saturated fat
Both raspberries and mango are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and mango has 0.09g of saturated fat.
Vitamins
Vitamin C
Both raspberries and mango are high in Vitamin C. Mango has 39% more Vitamin C than raspberry - raspberry has 26.2mg of Vitamin C per 100 grams and mango has 36.4mg of Vitamin C.
Vitamin A
Mango has 26 times more Vitamin A than raspberry - raspberry has 2ug of Vitamin A per 100 grams and mango has 54ug of Vitamin A.
Vitamin E
Raspberries and mango contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.
Vitamin K
Raspberries and mango contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and mango has 4.2ug of Vitamin K.
The B Vitamins
Mango has more Vitamin B6 and folate. Both mango and raspberries contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Mango | Raspberries | |
|---|---|---|
| Thiamin | 0.028 MG | 0.032 MG |
| Riboflavin | 0.038 MG | 0.038 MG |
| Niacin | 0.669 MG | 0.598 MG |
| Pantothenic acid | 0.197 MG | 0.329 MG |
| Vitamin B6 | 0.119 MG | 0.055 MG |
| Folate | 43 UG | 21 UG |
Minerals
calcium
Raspberry has 127% more calcium than mango - raspberry has 25mg of calcium per 100 grams and mango has 11mg of calcium.
iron
Raspberry has 331% more iron than mango - raspberry has 0.69mg of iron per 100 grams and mango has 0.16mg of iron.
potassium
Raspberries and mango contain similar amounts of potassium - raspberry has 151mg of potassium per 100 grams and mango has 168mg 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 mango and raspberries contain small amounts of kaempferol.
| Mango | Raspberries | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.02 mg | ~ |
| kaempferol | 0.05 mg | 0.06 mg |
| myricetin | 0.06 mg | ~ |
| Quercetin | ~ | 1.05 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 raspberry per 100 grams, however, raspberry contains more lutein + zeaxanthin than mango per 100 grams. Both mango and raspberries contain small amounts of alpha-carotene.
| Mango | Raspberries | |
|---|---|---|
| beta-carotene | 640 UG | 12 UG |
| alpha-carotene | 9 UG | 16 UG |
| lycopene | 3 UG | ~ |
| lutein + zeaxanthin | 23 UG | 136 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than mango per 100 grams.
| Mango | Raspberries | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.126 G |
| Total | 0.051 G | 0.126 G |
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than mango per 100 grams.
| Mango | Raspberries | |
|---|---|---|
| linoleic acid | 0.019 G | 0.249 G |
| Total | 0.019 G | 0.249 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Mango or Raspberries .
Note: The specific food items compared are: Mango (Mangos, raw) and Raspberries (Raspberries, raw) .
Mango g
()
|
Daily Values (%) |
Raspberries 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 % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 raspberries or mango contain more calories in 100 grams?Raspberries and mango contain similar amounts of calories - raspberry has 52 calories in 100g and mango has 60 calories.
Does raspberries or mango have more carbohydrates?
By weight, raspberries and mango contain similar amounts of carbs - raspberry has 11.9g of carbs for 100g and mango has 15g of carbohydrates.