Quick Summary
When to Choose Raspberries (Fresh)
Choose Raspberries (Fresh) for more fiber (6.5g vs 1.6g) per 100g. It is also lower in calories (52 vs 60 per 100g).
When to Choose Mango (Fresh)
Choose Mango (Fresh) for more folate (43µg vs 21µg) and more vitamin C (36mg vs 26mg) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Raspberries (Fresh) | Mango (Fresh) | Winner |
|---|---|---|---|
| Calories | 52 | 60 | 🏆 Raspberries (Fresh) |
| Protein | 1.2g | 0g | 🏆 Raspberries (Fresh) |
| Carbohydrates | 12g | 15g | |
| Fiber | 6.5g | 1.6g | 🏆 Raspberries (Fresh) |
Key Vitamins & Minerals
Folate (Vitamin B9)
🏆 Mango (Fresh) has 2.1x more
Potassium
🏆 Mango (Fresh) has 11% more
Vitamin C
🏆 Mango (Fresh) has 39% more
Health Benefits Comparison
Raspberries (Fresh) Benefits
- Exceptionally high fiber (8g per cup, 32% DV)
- Rich in antioxidants including ellagic acid
- Low glycemic index (26) suitable for diabetes
- Good vitamin C source (54% DV)
- Contains manganese for metabolism
Mango (Fresh) Benefits
- Very high vitamin C (67% DV) for immunity
- Excellent vitamin A source (25% DV) for eyes and skin
- Contains unique mangiferin antioxidant
- Good fiber source (3g per cup)
- Provides folate and vitamin B6
Practical Considerations
💰 Cost
Raspberries (Fresh): Moderate
Mango (Fresh): Moderate
🕒 Preparation
Raspberries (Fresh): Easy
Mango (Fresh): Easy
📦 Storage
Raspberries (Fresh): Refrigerate
Mango (Fresh): Refrigerate
🍽️ Versatility
Raspberries (Fresh): Very versatile
Mango (Fresh): Very versatile
The Bottom Line
Both Raspberries (Fresh) and Mango (Fresh) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Raspberries (Fresh) if: Choose Raspberries (Fresh) for more fiber (6.5g vs 1.6g) per 100g. It is also lower in calories (52 vs 60 per 100g).
Choose Mango (Fresh) if: Choose Mango (Fresh) for more folate (43µg vs 21µg) and more vitamin C (36mg vs 26mg) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Raspberries (Fresh) and Mango (Fresh) in Nutrivio
Compare how Raspberries (Fresh) and Mango (Fresh) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
