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  6. Beetroot vs. Mulberry

Beetroot vs. Mulberry — In-Depth Nutrition Comparison

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Significant differences between Beetroot and Mulberry

  • Beetroot is richer in Folate, while Mulberry is higher in Vitamin C, Iron, Vitamin K, and Vitamin E .
  • Mulberry covers your daily Vitamin C needs 35% more than Beetroot.
  • Beetroot has 18 times more Folate than Mulberry. Beetroot has 109µg of Folate, while Mulberry has 6µg.

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.
Beetroot
Beetroot
7
:
3
Mulberry
Mulberry
Contains more Magnesium +27.8%
Contains more Potassium +67.5%
Contains more Zinc +191.7%
Contains more Copper +25%
Contains more Selenium +16.7%
Contains more Calcium +143.8%
Contains more Iron +131.3%
Contains less Sodium -87.2%
Equal in Phosphorus - 38
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Mulberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Contains more Magnesium +27.8%
Contains more Potassium +67.5%
Contains more Zinc +191.7%
Contains more Copper +25%
Contains more Selenium +16.7%
Contains more Calcium +143.8%
Contains more Iron +131.3%
Contains less Sodium -87.2%
Equal in Phosphorus - 38

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.
Beetroot
Beetroot
5
:
5
Mulberry
Mulberry
Contains more Vitamin A +32%
Contains more Vitamin B6 +34%
Contains more Folate +1716.7%
Contains more Vitamin E +2075%
Contains more Vitamin C +642.9%
Contains more Vitamin B2 +152.5%
Contains more Vitamin B3 +85.6%
Contains more Vitamin K +3800%
Equal in Vitamin B1 - 0.029
Beetroot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
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 +32%
Contains more Vitamin B6 +34%
Contains more Folate +1716.7%
Contains more Vitamin E +2075%
Contains more Vitamin C +642.9%
Contains more Vitamin B2 +152.5%
Contains more Vitamin B3 +85.6%
Contains more Vitamin K +3800%
Equal in Vitamin B1 - 0.029

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beetroot
Beetroot
2
:
3
Mulberry
Mulberry
Contains more Protein +11.8%
Contains more Other +56.5%
Contains more Fats +129.4%
Equal in Carbs - 9.8
Equal in Water - 87.68
Beetroot
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 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 Protein +11.8%
Contains more Other +56.5%
Contains more Fats +129.4%
Equal in Carbs - 9.8
Equal in Water - 87.68

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beetroot
Beetroot
0
:
2
Mulberry
Mulberry
Contains more Monounsaturated Fat +28.1%
Contains more Polyunsaturated fat +245%
Equal in Saturated Fat - 0.027
Beetroot
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Mulberry
10% 15% 75%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.041 g
Polyunsaturated fat: 0.207 g
Contains more Monounsaturated Fat +28.1%
Contains more Polyunsaturated fat +245%
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.
Beetroot Mulberry
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Saturated Fat Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beetroot Mulberry Opinion
Net carbs 6.76g 8.1g Mulberry
Protein 1.61g 1.44g Beetroot
Fats 0.17g 0.39g Mulberry
Carbs 9.56g 9.8g Mulberry
Calories 43kcal 43kcal
Sugar 6.76g 8.1g Beetroot
Fiber 2.8g 1.7g Beetroot
Calcium 16mg 39mg Mulberry
Iron 0.8mg 1.85mg Mulberry
Magnesium 23mg 18mg Beetroot
Phosphorus 40mg 38mg Beetroot
Potassium 325mg 194mg Beetroot
Sodium 78mg 10mg Mulberry
Zinc 0.35mg 0.12mg Beetroot
Copper 0.075mg 0.06mg Beetroot
Manganese 0.329mg Beetroot
Selenium 0.7µg 0.6µg Beetroot
Vitamin A 33IU 25IU Beetroot
Vitamin A RAE 2µg 1µg Beetroot
Vitamin E 0.04mg 0.87mg Mulberry
Vitamin C 4.9mg 36.4mg Mulberry
Vitamin B1 0.031mg 0.029mg Beetroot
Vitamin B2 0.04mg 0.101mg Mulberry
Vitamin B3 0.334mg 0.62mg Mulberry
Vitamin B5 0.155mg Beetroot
Vitamin B6 0.067mg 0.05mg Beetroot
Folate 109µg 6µg Beetroot
Vitamin K 0.2µg 7.8µg Mulberry
Tryptophan 0.019mg Beetroot
Threonine 0.047mg Beetroot
Isoleucine 0.048mg Beetroot
Leucine 0.068mg Beetroot
Lysine 0.058mg Beetroot
Methionine 0.018mg Beetroot
Phenylalanine 0.046mg Beetroot
Valine 0.056mg Beetroot
Histidine 0.021mg Beetroot
Saturated Fat 0.027g 0.027g
Monounsaturated Fat 0.032g 0.041g Mulberry
Polyunsaturated fat 0.06g 0.207g Mulberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Mulberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
12%
Beetroot
18%
Mulberry
Minerals Daily Need Coverage Score
19%
Beetroot
16%
Mulberry

Comparison summary

Which food contains less Sodium?
Mulberry
Mulberry contains less Sodium (difference - 68mg)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 39)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $0.1)
Which food is lower in Sugar?
Beetroot
Beetroot is lower in Sugar (difference - 1.34g)
Which food is richer in minerals?
Beetroot
Beetroot is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.027 g)
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. 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.