Coconut vs. Mulberry — In-Depth Nutrition Comparison

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The main differences between coconut and mulberries

Coconut has more copper, fiber, selenium, phosphorus, zinc, and iron; however, mulberries have more vitamin C, vitamin K, and vitamin B2.
Daily need coverage for saturated fat for coconut is 148% higher.
Mulberries have 17 times less selenium than coconut. Coconut has 10.1µg of selenium, while mulberries have 0.6µg.
Mulberries are lower in saturated fat.
Coconut has a higher glycemic index than mulberries.

Food types used in this article are Nuts, coconut meat, raw and Mulberries, raw.

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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.

Coconut

Mulberry

Contains more MagnesiumMagnesium	+77.8%
Contains more PotassiumPotassium	+83.5%
Contains more IronIron	+31.4%
Contains more CopperCopper	+625%
Contains more ZincZinc	+816.7%
Contains more PhosphorusPhosphorus	+197.4%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+1583.3%

Contains more CalciumCalcium	+178.6%
Contains less SodiumSodium	-50%

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.

Coconut

Mulberry

Contains more Vitamin B1Vitamin B1	+127.6%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more FolateFolate	+333.3%

Contains more Vitamin CVitamin C	+1003%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+262.5%
Contains more Vitamin B2Vitamin B2	+405%
Contains more Vitamin B3Vitamin B3	+14.8%
Contains more Vitamin KVitamin K	+3800%

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.05mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	29.698g	0.027g	135%
Manganese	1.5mg		65%
Fats	33.49g	0.39g	51%
Copper	0.435mg	0.06mg	42%
Vitamin C	3.3mg	36.4mg	37%
Fiber	9g	1.7g	29%
Selenium	10.1µg	0.6µg	17%
Calories	354kcal	43kcal	16%
Phosphorus	113mg	38mg	11%
Zinc	1.1mg	0.12mg	9%
Iron	2.43mg	1.85mg	7%
Vitamin B2	0.02mg	0.101mg	6%
Vitamin B5	0.3mg		6%
Vitamin K	0.2µg	7.8µg	6%
Potassium	356mg	194mg	5%
Folate	26µg	6µg	5%
Protein	3.33g	1.44g	4%
Vitamin E	0.24mg	0.87mg	4%
Magnesium	32mg	18mg	3%
Calcium	14mg	39mg	3%
Vitamin B1	0.066mg	0.029mg	3%
Monounsaturated fat	1.425g	0.041g	3%
Carbs	15.23g	9.8g	2%
Polyunsaturated fat	0.366g	0.207g	1%
Protein per 100 calories	0.94g	3.3g	N/A
Calories per 10 g protein	1063kcal	299kcal	N/A
Weight per 100 calories	28g	233g	N/A
Unsaturated / Saturated Fat ratio	0.06	9.2	N/A
Net carbs	6.23g	8.1g	N/A
Sugar	6.23g	8.1g	N/A
Sodium	20mg	10mg	0%
Vitamin A	0µg	1µg	0%
Vitamin B3	0.54mg	0.62mg	0%
Vitamin B6	0.054mg	0.05mg	0%
Choline	12.1mg	12.3mg	0%
Tryptophan	0.039mg		0%
Threonine	0.121mg		0%
Isoleucine	0.131mg		0%
Leucine	0.247mg		0%
Lysine	0.147mg		0%
Methionine	0.062mg		0%
Phenylalanine	0.169mg		0%
Valine	0.202mg		0%
Histidine	0.077mg		0%