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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Apple
1
:
Contains less Sodium -90%
Contains more Iron +1441.7%
Contains more Calcium +550%
Contains more Potassium +81.3%
Contains more Magnesium +260%
Contains more Copper +122.2%
Contains more Zinc +200%
Contains more Phosphorus +245.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 5% 2% 10% 4% 9% 2% 5% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 70% 12% 18% 13% 20% 4% 17% 2%
Contains less Sodium -90%
Contains more Iron +1441.7%
Contains more Calcium +550%
Contains more Potassium +81.3%
Contains more Magnesium +260%
Contains more Copper +122.2%
Contains more Zinc +200%
Contains more Phosphorus +245.5%

Vitamin Comparison

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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Calories 52kcal 43kcal Apple
Protein 0.26g 1.44g Mulberry
Fats 0.17g 0.39g Mulberry
Vitamin C 4.6mg 36.4mg Mulberry
Net carbs 11.41g 8.1g Apple
Carbs 13.81g 9.8g Apple
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.12mg 1.85mg Mulberry
Calcium 6mg 39mg Mulberry
Potassium 107mg 194mg Mulberry
Magnesium 5mg 18mg Mulberry
Sugar 10.39g 8.1g Mulberry
Fiber 2.4g 1.7g Apple
Copper 0.027mg 0.06mg Mulberry
Zinc 0.04mg 0.12mg Mulberry
Starch 0.05g g Apple
Phosphorus 11mg 38mg Mulberry
Sodium 1mg 10mg Apple
Vitamin A 54IU 25IU Apple
Vitamin E 0.18mg 0.87mg Mulberry
Vitamin D 0µg 0µg
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 mg Apple
Vitamin B6 0.041mg 0.05mg Mulberry
Vitamin B12 0µg 0µg
Vitamin K 2.2µg 7.8µg Mulberry
Folate 3µg 6µg Mulberry
Trans Fat 0g 0g
Saturated Fat 0.028g 0.027g Mulberry
Monounsaturated Fat 0.007g 0.041g Mulberry
Polyunsaturated fat 0.051g 0.207g Mulberry
Tryptophan 0.001mg mg Apple
Threonine 0.006mg mg Apple
Isoleucine 0.006mg mg Apple
Leucine 0.013mg mg Apple
Lysine 0.012mg mg Apple
Methionine 0.001mg mg Apple
Phenylalanine 0.006mg mg Apple
Valine 0.012mg mg Apple
Histidine 0.005mg mg Apple
Fructose 5.9g g Apple

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apple Mulberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
5
Apple
18
Mulberry
Mineral Summary Score
4
Apple
19
Mulberry

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
2%
Apple
9%
Mulberry
Carbohydrates
14%
Apple
10%
Mulberry
Fats
1%
Apple
2%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.