Blueberries vs Mango: Nutrition & Calories Compare


Blueberries vs Mango
Nutrition Facts
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Blueberries vs Mango 100g Compare
per 100g | Blueberries | Mango |
---|---|---|
Calories | 57 | 78 |
Carbohydrates | 14.49 g | 17.4 g |
Fat | 0.33 g | 0.68 g |
Dietary fiber | 2.4 g | 1.29 g |
Protein | 0.74 g | 0.69 g |
Calcium | 6 mg | 10.02 mg |
Magnessium | 6 mg | 10.57 mg |
Potassium | 77 mg | 204.4 mg |
Zink | 0.16 mg | 0.563 mg |
Vitaminium A | 54 µg | 1082 µg |
Vitaminium B2 (riboflavin) | 0.041 mg | 0.038 mg |
Vitaminium B3 (Niacin) | 0.418 mg | 0.669 mg |
Vitaminium B5 | 0.124 mg | 0.16 mg |
Vitaminium B6 | 0.052 mg | 0.108 mg |
Vitaminium B9 (Folic acid) | 6 mg | 0.043 mg |
Vitaminium C | 9.7 mg | 168.1 mg |
Vitaminium E | 0.57 mg | 0.9 mg |
Vitaminium K | 19.3 µg | 0.004 µg |
Beta karoten | 32 mg | 17 mg |
A Flavorful Comparison: Blueberries and Mango
When it comes to choosing between blueberries and mango, it's not just about the taste but also the nutritional benefits each fruit offers. Both blueberries and mangoes are celebrated for their unique flavors, vibrant colors, and health benefits, making them a favorite among fruit lovers. But how do they really compare in terms of nutrition?
Blueberries: A Nutrient-Dense Berry
Blueberries are often hailed as a superfood. They're low in calories but high in nutrients, antioxidants, and fiber. A cup of blueberries contains approximately 57 calories, 14.49 grams of carbohydrates, and a good amount of fiber at 2.4 grams. They're also known for their high vitamin C and K content, alongside minerals like manganese and potassium. Blueberries have a relatively low glycemic index (GI) of 25, making them an excellent choice for those monitoring their blood sugar levels.
Mango: The Tropical Superfruit
Mangoes, often referred to as the "king of fruits," are not only delicious but also packed with vitamins and minerals. They provide a slightly higher calorie count at 70 calories per serving, with 17 grams of carbohydrates. Mangoes are an outstanding source of vitamin C, providing 27.7 mg per serving. They also boast a high content of vitamin A (765 IU) and are rich in various B vitamins. Mangoes have a moderate glycemic index (GI) of 50, which is still considered low.
Nutritional Face-Off
When comparing the two, blueberries have a lower calorie and carbohydrate content, making them a slightly better option for those watching their calorie intake. They also have a higher fiber content, which is beneficial for digestive health. However, mangoes are not far behind, offering more vitamin A and C, which are crucial for immune health and skin vitality.
- Potassium: Mangoes lead with 156 mg, compared to blueberries' 77 mg.
- Vitamin E: Mangoes also have a higher Vitamin E content (1.12 mg) compared to blueberries (0.57 mg).
- Antioxidants: Blueberries are renowned for their antioxidant properties, particularly due to their high levels of anthocyanins, which are less prevalent in mangoes.
So, Which Is Better?
The choice between blueberries and mangoes may ultimately come down to personal preference and nutritional needs. If you're looking for lower calorie options and a boost in antioxidants, blueberries might be your go-to. On the other hand, if you're seeking higher vitamin A and C content, mangoes could be a more suitable choice.
Both fruits offer unique flavors and a range of health benefits, making them excellent additions to a balanced diet. Whether you prefer the tangy sweetness of blueberries or the tropical zest of mangoes, incorporating these fruits into your meals and snacks can contribute to a healthier, more flavorful diet.
Blueberries 100g
57kcalCalories source
- 91% CARBS.
- 5% PROTEIN
- 5% FAT
Mango 100g
78kcalCalories source
- 89% CARBS
- 4% PROTEIN
- 8% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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