Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Mulberry vs. Plantain — In-Depth Nutrition Comparison

Compare

How are Mulberry and Plantain different?

  • Mulberry is richer in Vitamin C, Iron, and Vitamin K, while Plantain is higher in Vitamin B6, and Potassium.
  • Mulberry covers your daily need of Vitamin C 28% more than Plantain.
  • Mulberry contains 20 times more Calcium than Plantain. Mulberry contains 39mg of Calcium, while Plantain contains 2mg.

Mulberries, raw and Plantains, cooked types were used in this article.

Infographic

Mulberry vs Plantain 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.
Contains more Calcium +1850%
Contains more Iron +219%
Contains more Phosphorus +35.7%
Contains more Magnesium +77.8%
Contains more Potassium +139.7%
Contains less Sodium -50%
Contains more Selenium +133.3%
Equal in Zinc - 0.13
Equal in Copper - 0.066
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Contains more Calcium +1850%
Contains more Iron +219%
Contains more Phosphorus +35.7%
Contains more Magnesium +77.8%
Contains more Potassium +139.7%
Contains less Sodium -50%
Contains more Selenium +133.3%
Equal in Zinc - 0.13
Equal in Copper - 0.066

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.
:
Contains more Vitamin E +569.2%
Contains more Vitamin C +233.9%
Contains more Vitamin B2 +94.2%
Contains more Vitamin K +1014.3%
Contains more Vitamin A +3536%
Contains more Vitamin B1 +58.6%
Contains more Vitamin B3 +21.9%
Contains more Vitamin B6 +380%
Contains more Folate +333.3%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 55% 3% 0% 37% 12% 12% 15% 14% 56% 20% 0% 2%
Contains more Vitamin E +569.2%
Contains more Vitamin C +233.9%
Contains more Vitamin B2 +94.2%
Contains more Vitamin K +1014.3%
Contains more Vitamin A +3536%
Contains more Vitamin B1 +58.6%
Contains more Vitamin B3 +21.9%
Contains more Vitamin B6 +380%
Contains more Folate +333.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +82.3%
Contains more Fats +116.7%
Contains more Water +30.3%
Contains more Other +19%
Contains more Carbs +217.9%
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Contains more Protein +82.3%
Contains more Fats +116.7%
Contains more Water +30.3%
Contains more Other +19%
Contains more Carbs +217.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -60.9%
Contains more Monounsaturated Fat +173.3%
Contains more Polyunsaturated fat +527.3%
10% 15% 75%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.041 g
Polyunsaturated fat: 0.207 g
59% 13% 28%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.033 g
Contains less Saturated Fat -60.9%
Contains more Monounsaturated Fat +173.3%
Contains more Polyunsaturated fat +527.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mulberry Plantain Opinion
Net carbs 8.1g 28.85g Plantain
Protein 1.44g 0.79g Mulberry
Fats 0.39g 0.18g Mulberry
Carbs 9.8g 31.15g Plantain
Calories 43kcal 116kcal Plantain
Sugar 8.1g 14g Mulberry
Fiber 1.7g 2.3g Plantain
Calcium 39mg 2mg Mulberry
Iron 1.85mg 0.58mg Mulberry
Magnesium 18mg 32mg Plantain
Phosphorus 38mg 28mg Mulberry
Potassium 194mg 465mg Plantain
Sodium 10mg 5mg Plantain
Zinc 0.12mg 0.13mg Plantain
Copper 0.06mg 0.066mg Plantain
Selenium 0.6µg 1.4µg Plantain
Vitamin A 25IU 909IU Plantain
Vitamin A RAE 1µg 45µg Plantain
Vitamin E 0.87mg 0.13mg Mulberry
Vitamin C 36.4mg 10.9mg Mulberry
Vitamin B1 0.029mg 0.046mg Plantain
Vitamin B2 0.101mg 0.052mg Mulberry
Vitamin B3 0.62mg 0.756mg Plantain
Vitamin B5 0.233mg Plantain
Vitamin B6 0.05mg 0.24mg Plantain
Folate 6µg 26µg Plantain
Vitamin K 7.8µg 0.7µg Mulberry
Tryptophan 0.009mg Plantain
Threonine 0.021mg Plantain
Isoleucine 0.022mg Plantain
Leucine 0.036mg Plantain
Lysine 0.037mg Plantain
Methionine 0.01mg Plantain
Phenylalanine 0.027mg Plantain
Valine 0.028mg Plantain
Histidine 0.039mg Plantain
Saturated Fat 0.027g 0.069g Mulberry
Monounsaturated Fat 0.041g 0.015g Mulberry
Polyunsaturated fat 0.207g 0.033g Mulberry

Which food is preferable for your diet?

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

People also compare

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
18%
Mulberry
18%
Plantain
Minerals Daily Need Coverage Score
16%
Mulberry
13%
Plantain

Comparison summary

Which food contains less Sodium?
Plantain
Plantain contains less Sodium (difference - 5mg)
Which food is cheaper?
Plantain
Plantain is cheaper (difference - $0.4)
Which food is lower in Sugar?
Mulberry
Mulberry is lower in Sugar (difference - 5.9g)
Which food is lower in Saturated Fat?
Mulberry
Mulberry is lower in Saturated Fat (difference - 0.042g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 12)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/nutrients
  2. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/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.