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Fontina vs. Mulberry — In-Depth Nutrition Comparison

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Significant differences between fontina and mulberries

  • Fontina is richer in vitamin B12, calcium, phosphorus, zinc, and selenium, while mulberries are higher in vitamin C and iron.
  • Fontina covers your daily saturated fat needs 96% more than mulberries.
  • Mulberries are lower in cholesterol.

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

Infographic

Fontina 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 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
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 CalciumCalcium +1310.3%
Contains more ZincZinc +2816.7%
Contains more PhosphorusPhosphorus +810.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2316.7%
Contains more MagnesiumMagnesium +28.6%
Contains more PotassiumPotassium +203.1%
Contains more IronIron +704.3%
Contains more CopperCopper +140%
Contains less SodiumSodium -98.8%

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% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 8.4%
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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Contains more Vitamin AVitamin A +26000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +102%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +66%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +25.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +222.2%
Contains more Vitamin B1Vitamin B1 +38.1%
Contains more Vitamin B3Vitamin B3 +313.3%
Contains more Vitamin KVitamin K +200%
~equal in Folate ~6µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 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 +1677.8%
Contains more FatsFats +7884.6%
Contains more OtherOther +449.3%
Contains more CarbsCarbs +532.3%
Contains more WaterWater +131.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 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 +21087.8%
Contains more Poly. FatPolyunsaturated fat +699%
Contains less Sat. FatSaturated fat -99.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fontina Mulberry
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Fontina Mulberry DV% diff.
Saturated fat 19.196g 0.027g 87%
Vitamin B12 1.68µg 0µg 70%
Calcium 550mg 39mg 51%
Protein 25.6g 1.44g 48%
Fats 31.14g 0.39g 47%
Phosphorus 346mg 38mg 44%
Vitamin C 0mg 36.4mg 40%
Cholesterol 116mg 0mg 39%
Sodium 800mg 10mg 34%
Zinc 3.5mg 0.12mg 31%
Vitamin A 261µg 1µg 29%
Selenium 14.5µg 0.6µg 25%
Monounsaturated fat 8.687g 0.041g 22%
Iron 0.23mg 1.85mg 20%
Calories 389kcal 43kcal 17%
Polyunsaturated fat 1.654g 0.207g 10%
Vitamin B5 0.429mg 9%
Vitamin B2 0.204mg 0.101mg 8%
Fiber 0g 1.7g 7%
Copper 0.025mg 0.06mg 4%
Vitamin K 2.6µg 7.8µg 4%
Potassium 64mg 194mg 4%
Vitamin E 0.27mg 0.87mg 4%
Carbs 1.55g 9.8g 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B3 0.15mg 0.62mg 3%
Vitamin B6 0.083mg 0.05mg 3%
Vitamin D 23IU 0IU 3%
Choline 15.4mg 12.3mg 1%
Magnesium 14mg 18mg 1%
Manganese 0.014mg 1%
Vitamin B1 0.021mg 0.029mg 1%
Net carbs 1.55g 8.1g N/A
Sugar 1.55g 8.1g N/A
Folate 6µg 6µg 0%
Tryptophan 0.361mg 0%
Threonine 0.935mg 0%
Isoleucine 1.384mg 0%
Leucine 2.664mg 0%
Lysine 2.328mg 0%
Methionine 0.706mg 0%
Phenylalanine 1.497mg 0%
Valine 1.926mg 0%
Histidine 0.959mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fontina Mulberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
33%
Fontina
17%
Mulberry
Minerals Daily Need Coverage Score
63%
Fontina
16%
Mulberry

Comparison summary

Which food is lower in Cholesterol?
Mulberry
Mulberry is lower in Cholesterol (difference - 116mg)
Which food contains less Sodium?
Mulberry
Mulberry contains less Sodium (difference - 790mg)
Which food is lower in Saturated fat?
Mulberry
Mulberry is lower in Saturated fat (difference - 19.169g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 2)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $3.1)
Which food is lower in Sugar?
Fontina
Fontina is lower in Sugar (difference - 6.55g)
Which food is richer in minerals?
?
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.
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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.