Blackberries (Raw)vsMangos (Raw)
Blackberries (Raw) has 43 calories and 1.4g protein per 100g. Mangos (Raw) has 60 calories and 0.82g protein per 100g Blackberries (Raw) has more protein, Blackberries (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Blackberries (Raw) vs Mangos (Raw)
Go with Blackberries (Raw) at just 43 kcal per 100g — 28% fewer calories.
Blackberries (Raw) will keep you satisfied longer with 5.3g fiber — fat and protein slow digestion while fiber adds bulk.
Blackberries (Raw) is the heart-friendlier option with lower saturated fat, more fiber.
Mangos (Raw) delivers 36.4mg of vitamin C per 100g — great for immune function and skin health.
Blackberries (Raw) has only 9.6g carbs per 100g — the clear choice for low-carb diets.
Blackberries (Raw) edges ahead overall with more fiber, less sugar — the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Blackberries | Mangos | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 43kcal2% | 60kcal3% | <0.1kcal |
| Protein | 1.4g3% | 0.82g2% | +0.57g |
| Total Fat | 0.49g1% | 0.38g0% | +0.11g |
| Saturated Fat | <0.1g0% | <0.1g0% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 9.6g3% | 15g5% | <0.1g |
| Dietary Fiber | 5.3g19% | 1.6g6% | +3.7g |
| Sugars | 4.9g | 14g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 11mcg1% | 54mcg6% | <0.1mcg |
| Vitamin C | 21mg23% | 36mg40% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 1.2mg8% | 0.90mg6% | +0.27mg |
| Vitamin K | 20mcg17% | 4.2mcg4% | +16mcg |
| Vitamin B6 | <0.1mg2% | 0.12mg7% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 25mcg6% | 43mcg11% | <0.1mcg |
| Thiamin (B1) | <0.1mg2% | <0.1mg2% | <0.1mg |
| Riboflavin (B2) | <0.1mg2% | <0.1mg3% | <0.1mg |
| Niacin (B3) | 0.65mg4% | 0.67mg4% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 1.0mg0% | 1.0mg0% | — |
| Calcium | 29mg2% | 11mg1% | +18mg |
| Iron | 0.62mg3% | 0.16mg1% | +0.46mg |
| Potassium | 162mg3% | 168mg4% | <0.1mg |
| Phosphorus | 22mg2% | 14mg1% | +8.0mg |
| Magnesium | 20mg5% | 10mg2% | +10mg |
| Zinc | 0.53mg5% | <0.1mg1% | +0.44mg |
| Copper | 0.17mg18% | 0.11mg12% | +<0.1mg |
| Manganese | 0.65mg28% | <0.1mg3% | +0.58mg |
| Selenium | 0.40mcg1% | 0.60mcg1% | <0.1mcg |
🔬Nutritional Analysis
Calories: Blackberries (Raw) is significantly lower in calories at just 43 kcal per 100g compared to 60 kcal for Mangos (Raw) — that's 40% fewer calories, making Blackberries (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Blackberries (Raw) providing 1.39g and Mangos (Raw) providing 0.82g per 100g.
Fat: Mangos (Raw) is the leaner option with 0.38g of total fat per 100g compared to 0.49g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Mangos (Raw): 54mcg vs 11mcg), Vitamin K (Blackberries (Raw): 19.8mcg vs 4.2mcg), Vitamin B6 (Mangos (Raw): 0.119mg vs 0.03mg).
Key Minerals: Notable mineral differences include Manganese (Blackberries (Raw): 0.646mg vs 0.063mg), Zinc (Blackberries (Raw): 0.53mg vs 0.09mg), Iron (Blackberries (Raw): 0.62mg vs 0.16mg).
Diet Suitability: Both fit a low-fat diet. Both fit a low-sodium diet. Blackberries (Raw) fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Blackberries (Raw) or Mangos (Raw)?
- Blackberries (Raw) has more protein with 1.39g per 100g compared to 0.82g for Mangos (Raw).
- Which is lower in calories, Blackberries (Raw) or Mangos (Raw)?
- Blackberries (Raw) is lower in calories with 43 kcal per 100g versus 60 kcal.
- Is Blackberries (Raw) or Mangos (Raw) healthier?
- It depends on your goals. Blackberries (Raw) has 43 calories and 1.39g protein per 100g, while Mangos (Raw) has 60 calories and 0.82g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Blackberries (Raw) or Mangos (Raw)?
- Mangos (Raw) is leaner with 0.38g of fat per 100g compared to 0.49g.
- Which has more fiber, Blackberries (Raw) or Mangos (Raw)?
- Blackberries (Raw) has more fiber with 5.3g per 100g compared to 1.6g.