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Grape vs Mulberry - In-Depth Nutrition Comparison

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Differences between Grape and Mulberry

  • Grape is higher in Vitamin K, and Vitamin B1, however Mulberry is richer in Vitamin C, and Iron.
  • Mulberry's daily need coverage for Vitamin C is 36% higher.
  • Grape has 3 times more Vitamin B1 than Mulberry. While Grape has 0.092mg of Vitamin B1, Mulberry has only 0.029mg.

The food types used in this comparison are Grapes, american type (slip skin), raw and Mulberries, raw.

Infographic

Grape 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Grape
1
:
Contains less Sodium -80%
Contains more Calcium +178.6%
Contains more Iron +537.9%
Contains more Magnesium +260%
Contains more Phosphorus +280%
Contains more Zinc +200%
Contains more Copper +50%
Equal in Potassium - 194
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 4% 5% 17% 1% 2% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 70% 13% 17% 18% 2% 4% 20%
Contains less Sodium -80%
Contains more Calcium +178.6%
Contains more Iron +537.9%
Contains more Magnesium +260%
Contains more Phosphorus +280%
Contains more Zinc +200%
Contains more Copper +50%
Equal in Potassium - 194

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Grape
5
:
Contains more Vitamin A +300%
Contains more Vitamin B1 +217.2%
Contains more Vitamin B6 +120%
Contains more Vitamin K +87.2%
Contains more Vitamin E +357.9%
Contains more Vitamin C +810%
Contains more Vitamin B2 +77.2%
Contains more Vitamin B3 +106.7%
Contains more Folate +50%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 37%
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 +300%
Contains more Vitamin B1 +217.2%
Contains more Vitamin B6 +120%
Contains more Vitamin K +87.2%
Contains more Vitamin E +357.9%
Contains more Vitamin C +810%
Contains more Vitamin B2 +77.2%
Contains more Vitamin B3 +106.7%
Contains more Folate +50%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Grape Mulberry
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Grape Mulberry Opinion
Net carbs 16.25g 8.1g Grape
Protein 0.63g 1.44g Mulberry
Fats 0.35g 0.39g Mulberry
Carbs 17.15g 9.8g Grape
Calories 67kcal 43kcal Grape
Starch g g
Fructose g g
Sugar 16.25g 8.1g Mulberry
Fiber 0.9g 1.7g Mulberry
Calcium 14mg 39mg Mulberry
Iron 0.29mg 1.85mg Mulberry
Magnesium 5mg 18mg Mulberry
Phosphorus 10mg 38mg Mulberry
Potassium 191mg 194mg Mulberry
Sodium 2mg 10mg Grape
Zinc 0.04mg 0.12mg Mulberry
Copper 0.04mg 0.06mg Mulberry
Vitamin A 100IU 25IU Grape
Vitamin E 0.19mg 0.87mg Mulberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4mg 36.4mg Mulberry
Vitamin B1 0.092mg 0.029mg Grape
Vitamin B2 0.057mg 0.101mg Mulberry
Vitamin B3 0.3mg 0.62mg Mulberry
Vitamin B5 0.024mg mg Grape
Vitamin B6 0.11mg 0.05mg Grape
Folate 4µg 6µg Mulberry
Vitamin B12 0µg 0µg
Vitamin K 14.6µg 7.8µg Grape
Tryptophan 0.003mg mg Grape
Threonine 0.017mg mg Grape
Isoleucine 0.005mg mg Grape
Leucine 0.013mg mg Grape
Lysine 0.014mg mg Grape
Methionine 0.021mg mg Grape
Phenylalanine 0.013mg mg Grape
Valine 0.017mg mg Grape
Histidine 0.023mg mg Grape
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.114g 0.027g Mulberry
Monounsaturated Fat 0.014g 0.041g Mulberry
Polyunsaturated fat 0.102g 0.207g Mulberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape Mulberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
11
Grape
18
Mulberry
Mineral Summary Score
7
Grape
19
Mulberry

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
4%
Grape
9%
Mulberry
Carbohydrates
17%
Grape
10%
Mulberry
Fats
2%
Grape
2%
Mulberry

Comparison summary

Which food is lower in Sugar?
Mulberry
Mulberry is lower in Sugar (difference - 8.15g)
Which food is lower in Saturated Fat?
Mulberry
Mulberry is lower in Saturated Fat (difference - 0.087g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 24)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $0.1)
Which food is richer in minerals?
Mulberry
Mulberry is relatively richer in minerals
Which food contains less Sodium?
Grape
Grape contains less Sodium (difference - 8mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.