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Banana vs. Mulberry — In-Depth Nutrition Comparison

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Significant differences between bananas and mulberries

  • Bananas are richer in vitamin B6, while mulberries are higher in vitamin C, iron, vitamin K, and vitamin E.
  • Mulberries cover your daily vitamin C needs 31% more than bananas.
  • Bananas have 7 times more vitamin B6 than mulberries. Bananas have 0.367mg of vitamin B6, while mulberries have 0.05mg.
  • Mulberries are lower in sugar.
  • Bananas have a higher glycemic index (48) than mulberries (25).

Specific food types used in this comparison are Bananas, raw and Mulberries, raw.

Infographic

Banana vs Mulberry infographic
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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.
Banana
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +84.5%
Contains more CopperCopper +30%
Contains more ZincZinc +25%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +66.7%
Contains more CalciumCalcium +680%
Contains more IronIron +611.5%
Contains more PhosphorusPhosphorus +72.7%

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.
Banana
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 29% 1% 2% 0% 7.8% 17% 12% 20% 85% 0% 1.3% 15% 5.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +634%
Contains more FolateFolate +233.3%
Contains more Vitamin CVitamin C +318.4%
Contains more Vitamin EVitamin E +770%
Contains more Vitamin B2Vitamin B2 +38.4%
Contains more Vitamin KVitamin K +1460%
Contains more CholineCholine +25.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.029mg
~equal in Vitamin B3 ~0.62mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Banana Mulberry DV% diff.
Vitamin C 8.7mg 36.4mg 31%
Vitamin B6 0.367mg 0.05mg 24%
Iron 0.26mg 1.85mg 20%
Manganese 0.27mg 12%
Vitamin B5 0.334mg 7%
Fructose 4.85g 6%
Vitamin K 0.5µg 7.8µg 6%
Vitamin E 0.1mg 0.87mg 5%
Potassium 358mg 194mg 5%
Folate 20µg 6µg 4%
Carbs 22.84g 9.8g 4%
Fiber 2.6g 1.7g 4%
Calcium 5mg 39mg 3%
Vitamin B2 0.073mg 0.101mg 2%
Calories 89kcal 43kcal 2%
Phosphorus 22mg 38mg 2%
Starch 5.38g 2%
Copper 0.078mg 0.06mg 2%
Magnesium 27mg 18mg 2%
Selenium 1µg 0.6µg 1%
Protein 1.09g 1.44g 1%
Polyunsaturated fat 0.073g 0.207g 1%
Fats 0.33g 0.39g 0%
Net carbs 20.24g 8.1g N/A
Sugar 12.23g 8.1g N/A
Zinc 0.15mg 0.12mg 0%
Sodium 1mg 10mg 0%
Vitamin A 3µg 1µg 0%
Vitamin B1 0.031mg 0.029mg 0%
Vitamin B3 0.665mg 0.62mg 0%
Saturated fat 0.112g 0.027g 0%
Choline 9.8mg 12.3mg 0%
Monounsaturated fat 0.032g 0.041g 0%
Tryptophan 0.009mg 0%
Threonine 0.028mg 0%
Isoleucine 0.028mg 0%
Leucine 0.068mg 0%
Lysine 0.05mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.049mg 0%
Valine 0.047mg 0%
Histidine 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Banana
2
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more CarbsCarbs +133.1%
Contains more OtherOther +20.3%
Contains more ProteinProtein +32.1%
Contains more FatsFats +18.2%
Contains more WaterWater +17%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Banana
0
52% 15% 34%
Saturated fat: Sat. Fat 0.112 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 g
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
Contains less Sat. FatSaturated fat -75.9%
Contains more Mono. FatMonounsaturated fat +28.1%
Contains more Poly. FatPolyunsaturated fat +183.6%

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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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.