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  6. Wheat Bread vs. Mulberry

Wheat Bread vs. Mulberry — In-Depth Nutrition Comparison

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A recap on differences between wheat Bread and mulberries

  • Wheat Bread has more selenium, vitamin B3, vitamin B1, iron, vitamin B2, phosphorus, folate, and copper; however, mulberries are higher in vitamin C.
  • Wheat Bread covers your daily selenium needs 60% more than mulberries.
  • Mulberries contain 60 times less sodium than wheat Bread. Wheat Bread contains 601mg of sodium, while mulberries contain 10mg.
  • The glycemic index of wheat Bread is higher.

Food varieties used in this article are Bread, wheat, toasted and Mulberries, raw.

Infographic

Wheat Bread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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 +227.8%
Contains more CalciumCalcium +323.1%
Contains more PotassiumPotassium +14.9%
Contains more IronIron +121.1%
Contains more CopperCopper +230%
Contains more ZincZinc +1125%
Contains more PhosphorusPhosphorus +394.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +5466.7%
Contains less SodiumSodium -98.3%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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 B1Vitamin B1 +1413.8%
Contains more Vitamin B2Vitamin B2 +278.2%
Contains more Vitamin B3Vitamin B3 +908.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +206%
Contains more FolateFolate +1333.3%
Contains more CholineCholine +79.7%
Contains more Vitamin CVitamin C +18100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +262.5%
Contains more Vitamin KVitamin K +36.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Mulberry DV% diff.
Manganese 1.377mg 60%
Selenium 33.4µg 0.6µg 60%
Vitamin C 0.2mg 36.4mg 40%
Vitamin B3 6.25mg 0.62mg 35%
Vitamin B1 0.439mg 0.029mg 34%
Iron 4.09mg 1.85mg 28%
Sodium 601mg 10mg 26%
Protein 12.96g 1.44g 23%
Vitamin B2 0.382mg 0.101mg 22%
Phosphorus 188mg 38mg 21%
Folate 86µg 6µg 20%
Carbs 55.77g 9.8g 15%
Copper 0.198mg 0.06mg 15%
Calories 313kcal 43kcal 14%
Calcium 165mg 39mg 13%
Zinc 1.47mg 0.12mg 12%
Fiber 4.7g 1.7g 12%
Polyunsaturated fat 1.72g 0.207g 10%
Magnesium 59mg 18mg 10%
Vitamin B5 0.456mg 9%
Vitamin B6 0.153mg 0.05mg 8%
Fats 4.27g 0.39g 6%
Vitamin E 0.24mg 0.87mg 4%
Saturated fat 0.989g 0.027g 4%
Monounsaturated fat 1.019g 0.041g 2%
Choline 22.1mg 12.3mg 2%
Vitamin K 5.7µg 7.8µg 2%
Potassium 223mg 194mg 1%
Net carbs 51.07g 8.1g N/A
Sugar 6.42g 8.1g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.092mg 0%
Threonine 0.299mg 0%
Isoleucine 0.258mg 0%
Leucine 0.461mg 0%
Lysine 0.215mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.315mg 0%
Valine 0.31mg 0%
Histidine 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 +800%
Contains more FatsFats +994.9%
Contains more CarbsCarbs +469.1%
Contains more OtherOther +301.4%
Contains more WaterWater +261.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 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 +2385.4%
Contains more Poly. FatPolyunsaturated fat +730.9%
Contains less Sat. FatSaturated fat -97.3%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.