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  6. Beetroot vs. Mulberry

Beetroot vs. Mulberry — In-Depth Nutrition Comparison

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Significant differences between beetroot and mulberries

  • Beetroot is richer in folate, while mulberries are higher in vitamin C, iron, vitamin K, and vitamin E.
  • Mulberries cover your daily vitamin C needs 35% more than beetroot.
  • Beetroot has 18 times more folate than mulberries. Beetroot has 109µg of folate, while mulberries have 6µg.
  • Beetroot has a higher glycemic index (64) than mulberries (25).

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

Infographic

Beetroot 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
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 +27.8%
Contains more PotassiumPotassium +67.5%
Contains more CopperCopper +25%
Contains more ZincZinc +191.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +16.7%
Contains more CalciumCalcium +143.8%
Contains more IronIron +131.3%
Contains less SodiumSodium -87.2%
~equal in Phosphorus ~38mg

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.
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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
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 +100%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +34%
Contains more FolateFolate +1716.7%
Contains more Vitamin CVitamin C +642.9%
Contains more Vitamin EVitamin E +2075%
Contains more Vitamin B2Vitamin B2 +152.5%
Contains more Vitamin B3Vitamin B3 +85.6%
Contains more Vitamin KVitamin K +3800%
Contains more CholineCholine +105%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.029mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Mulberry DV% diff.
Vitamin C 4.9mg 36.4mg 35%
Folate 109µg 6µg 26%
Manganese 0.329mg 14%
Iron 0.8mg 1.85mg 13%
Vitamin K 0.2µg 7.8µg 6%
Vitamin E 0.04mg 0.87mg 6%
Vitamin B2 0.04mg 0.101mg 5%
Potassium 325mg 194mg 4%
Fiber 2.8g 1.7g 4%
Vitamin B5 0.155mg 3%
Sodium 78mg 10mg 3%
Calcium 16mg 39mg 2%
Copper 0.075mg 0.06mg 2%
Zinc 0.35mg 0.12mg 2%
Vitamin B3 0.334mg 0.62mg 2%
Vitamin B6 0.067mg 0.05mg 1%
Magnesium 23mg 18mg 1%
Polyunsaturated fat 0.06g 0.207g 1%
Choline 6mg 12.3mg 1%
Calories 43kcal 43kcal 0%
Protein 1.61g 1.44g 0%
Fats 0.17g 0.39g 0%
Carbs 9.56g 9.8g 0%
Net carbs 6.76g 8.1g N/A
Sugar 6.76g 8.1g N/A
Phosphorus 40mg 38mg 0%
Vitamin A 2µg 1µg 0%
Selenium 0.7µg 0.6µg 0%
Vitamin B1 0.031mg 0.029mg 0%
Saturated fat 0.027g 0.027g 0%
Monounsaturated fat 0.032g 0.041g 0%
Tryptophan 0.019mg 0%
Threonine 0.047mg 0%
Isoleucine 0.048mg 0%
Leucine 0.068mg 0%
Lysine 0.058mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.046mg 0%
Valine 0.056mg 0%
Histidine 0.021mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 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 ProteinProtein +11.8%
Contains more OtherOther +56.5%
Contains more FatsFats +129.4%
~equal in Carbs ~9.8g
~equal in Water ~87.68g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 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 more Mono. FatMonounsaturated fat +28.1%
Contains more Poly. FatPolyunsaturated fat +245%
~equal in Saturated fat ~0.027g

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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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.