Mango Juice vs. Raspberries
Nutrition comparison of Mango Juice and Raspberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango juice
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango juice and raspberries:
- Both raspberries and mango juice are high in Vitamin C.
- Mango juice has more beta-carotene than raspberry, however, raspberry contains more lutein + zeaxanthin than mango juice.
- Raspberry has 64% less sugar than mango juice.
- Raspberry has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Raspberry is an excellent source of dietary fiber.
USDA sources for nutritional information: Mango Juice (Mango nectar, canned) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raspberries and mango juice contain similar amounts of calories - raspberry has 52 calories per 100 grams and mango juice has 51 calories.
For macronutrient ratios, mango juice is lighter in protein, heavier in carbs and lighter in fat compared to raspberries per calorie. Mango juice has a macronutrient ratio of 1:98:1 and for raspberries, 8:82:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango Juice | Raspberries | |
|---|---|---|
| Protein | 1% | 8% |
| Carbohydrates | 98% | 82% |
| Fat | 1% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberries and mango juice contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and mango juice has 13.1g of carbohydrates.
dietary fiber
Raspberry is an excellent source of dietary fiber and it has 20 times more dietary fiber than mango juice - raspberry has 6.5g of dietary fiber per 100 grams and mango juice has 0.3g of dietary fiber.
sugar
Raspberry has 64% less sugar than mango juice - raspberry has 4.4g of sugar per 100 grams and mango juice has 12.5g of sugar.
Protein
protein
Raspberries and mango juice contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and mango juice has 0.11g of protein.
Fat
saturated fat
Both raspberries and mango juice are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and mango juice has 0.01g of saturated fat.
Vitamins
Vitamin C
Both raspberries and mango juice are high in Vitamin C. Raspberry has 72% more Vitamin C than mango juice - raspberry has 26.2mg of Vitamin C per 100 grams and mango juice has 15.2mg of Vitamin C.
Vitamin A
Mango juice has 16 times more Vitamin A than raspberry - raspberry has 2ug of Vitamin A per 100 grams and mango juice has 35ug of Vitamin A.
Vitamin E
Raspberries and mango juice contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and mango juice has 0.21mg of Vitamin E.
Vitamin K
Raspberries and mango juice contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and mango juice has 0.8ug of Vitamin K.
The B Vitamins
Raspberry has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Mango Juice | Raspberries | |
|---|---|---|
| Thiamin | 0.003 MG | 0.032 MG |
| Riboflavin | 0.003 MG | 0.038 MG |
| Niacin | 0.08 MG | 0.598 MG |
| Pantothenic acid | 0.07 MG | 0.329 MG |
| Vitamin B6 | 0.015 MG | 0.055 MG |
| Folate | 7 UG | 21 UG |
Minerals
calcium
Raspberry has 47% more calcium than mango juice - raspberry has 25mg of calcium per 100 grams and mango juice has 17mg of calcium.
iron
Raspberries and mango juice contain similar amounts of iron - raspberry has 0.69mg of iron per 100 grams and mango juice has 0.36mg of iron.
potassium
Raspberry has 529% more potassium than mango juice - raspberry has 151mg of potassium per 100 grams and mango juice has 24mg 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 raspberry per 100 grams, however, raspberry contains more lutein + zeaxanthin than mango juice per 100 grams.
| Mango Juice | Raspberries | |
|---|---|---|
| beta-carotene | 402 UG | 12 UG |
| alpha-carotene | ~ | 16 UG |
| lutein + zeaxanthin | ~ | 136 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than mango juice per 100 grams.
| Mango Juice | Raspberries | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.126 G |
| Total | 0.008 G | 0.126 G |
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than mango juice per 100 grams.
| Mango Juice | Raspberries | |
|---|---|---|
| linoleic acid | 0.003 G | 0.249 G |
| Total | 0.003 G | 0.249 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: Mango Juice (Mango nectar, canned) and Raspberries (Raspberries, raw) .
Mango Juice 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% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
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 % |
|
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 juice contain more calories in 100 grams?Raspberries and mango juice contain similar amounts of calories - raspberry has 52 calories in 100g and mango juice has 51 calories.
Does raspberries or mango juice have more carbohydrates?
By weight, raspberries and mango juice contain similar amounts of carbs - raspberry has 11.9g of carbs for 100g and mango juice has 13.1g of carbohydrates.