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  6. Apple vs. Mulberry

Apple vs. Mulberry — In-Depth Nutrition Comparison

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Summary of differences between Apple and Mulberry

  • The amount of Vitamin C, Iron, and Vitamin B2 in Mulberry is higher than in Apple.
  • Mulberry covers your daily need of Vitamin C 35% more than Apple.

These are the specific foods used in this comparison Apples, raw, with skin and Mulberries, raw.

Infographic

Apple vs Mulberry infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Apple
Apple
2
:
8
Mulberry
Mulberry
Contains less Sodium -90%
Contains more Calcium +550%
Contains more Iron +1441.7%
Contains more Magnesium +260%
Contains more Phosphorus +245.5%
Contains more Potassium +81.3%
Contains more Zinc +200%
Contains more Copper +122.2%
Contains more Selenium +∞%
Apple
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 4% 5% 10% 1% 2% 9% 5% 0%
Mulberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Contains less Sodium -90%
Contains more Calcium +550%
Contains more Iron +1441.7%
Contains more Magnesium +260%
Contains more Phosphorus +245.5%
Contains more Potassium +81.3%
Contains more Zinc +200%
Contains more Copper +122.2%
Contains more Selenium +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Apple
Apple
2
:
8
Mulberry
Mulberry
Contains more Vitamin A +116%
Contains more Vitamin E +383.3%
Contains more Vitamin C +691.3%
Contains more Vitamin B1 +70.6%
Contains more Vitamin B2 +288.5%
Contains more Vitamin B3 +581.3%
Contains more Vitamin B6 +22%
Contains more Folate +100%
Contains more Vitamin K +254.5%
Apple
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6%
Mulberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 20%
Contains more Vitamin A +116%
Contains more Vitamin E +383.3%
Contains more Vitamin C +691.3%
Contains more Vitamin B1 +70.6%
Contains more Vitamin B2 +288.5%
Contains more Vitamin B3 +581.3%
Contains more Vitamin B6 +22%
Contains more Folate +100%
Contains more Vitamin K +254.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
Apple
1
:
4
Mulberry
Mulberry
Contains more Carbs +40.9%
Contains more Protein +453.8%
Contains more Fats +129.4%
Contains more Other +245%
Equal in Water - 87.68
Apple
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Mulberry
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more Carbs +40.9%
Contains more Protein +453.8%
Contains more Fats +129.4%
Contains more Other +245%
Equal in Water - 87.68

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
Apple
0
:
3
Mulberry
Mulberry
Contains more Monounsaturated Fat +485.7%
Contains more Polyunsaturated fat +305.9%
Equal in Saturated Fat - 0.027
Apple
33% 8% 59%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.051 g
Mulberry
10% 15% 75%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.041 g
Polyunsaturated fat: 0.207 g
Contains more Monounsaturated Fat +485.7%
Contains more Polyunsaturated fat +305.9%
Equal in Saturated Fat - 0.027

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Apple Mulberry
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Apple Mulberry Opinion
Net carbs 11.41g 8.1g Apple
Protein 0.26g 1.44g Mulberry
Fats 0.17g 0.39g Mulberry
Carbs 13.81g 9.8g Apple
Calories 52kcal 43kcal Apple
Starch 0.05g Apple
Fructose 5.9g Apple
Sugar 10.39g 8.1g Mulberry
Fiber 2.4g 1.7g Apple
Calcium 6mg 39mg Mulberry
Iron 0.12mg 1.85mg Mulberry
Magnesium 5mg 18mg Mulberry
Phosphorus 11mg 38mg Mulberry
Potassium 107mg 194mg Mulberry
Sodium 1mg 10mg Apple
Zinc 0.04mg 0.12mg Mulberry
Copper 0.027mg 0.06mg Mulberry
Manganese 0.035mg Apple
Selenium 0µg 0.6µg Mulberry
Vitamin A 54IU 25IU Apple
Vitamin A RAE 3µg 1µg Apple
Vitamin E 0.18mg 0.87mg Mulberry
Vitamin C 4.6mg 36.4mg Mulberry
Vitamin B1 0.017mg 0.029mg Mulberry
Vitamin B2 0.026mg 0.101mg Mulberry
Vitamin B3 0.091mg 0.62mg Mulberry
Vitamin B5 0.061mg Apple
Vitamin B6 0.041mg 0.05mg Mulberry
Folate 3µg 6µg Mulberry
Vitamin K 2.2µg 7.8µg Mulberry
Tryptophan 0.001mg Apple
Threonine 0.006mg Apple
Isoleucine 0.006mg Apple
Leucine 0.013mg Apple
Lysine 0.012mg Apple
Methionine 0.001mg Apple
Phenylalanine 0.006mg Apple
Valine 0.012mg Apple
Histidine 0.005mg Apple
Saturated Fat 0.028g 0.027g Mulberry
Monounsaturated Fat 0.007g 0.041g Mulberry
Polyunsaturated fat 0.051g 0.207g Mulberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apple Mulberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
5%
Apple
18%
Mulberry
Minerals Daily Need Coverage Score
4%
Apple
16%
Mulberry

Comparison summary

Which food is lower in Sugar?
Mulberry
Mulberry is lower in Sugar (difference - 2.29g)
Which food is lower in Saturated Fat?
Mulberry
Mulberry is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 11)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $0.1)
Which food is richer in minerals?
Mulberry
Mulberry is relatively richer in minerals
Which food is richer in vitamins?
Mulberry
Mulberry is relatively richer in vitamins
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 9mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/nutrients
  2. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.