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  6. Lentil vs. Mulberry

Lentil vs. Mulberry — In-Depth Nutrition Comparison

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Significant differences between Lentil and Mulberry

  • Lentil is richer in Folate, Fiber, Copper, Phosphorus, Iron, Vitamin B1, Zinc, Vitamin B6, and Potassium, while Mulberry is higher in Vitamin C.
  • Lentil covers your daily Folate needs 44% more than Mulberry.
  • Lentil has 11 times more Zinc than Mulberry. Lentil has 1.27mg of Zinc, while Mulberry has 0.12mg.

Specific food types used in this comparison are Lentils, mature seeds, cooked, boiled, without salt and Mulberries, raw.

Infographic

Lentil 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.
Lentil
Lentil
9
:
1
Mulberry
Mulberry
Contains more Iron +80%
Contains more Magnesium +100%
Contains more Phosphorus +373.7%
Contains more Potassium +90.2%
Contains less Sodium -80%
Contains more Zinc +958.3%
Contains more Copper +318.3%
Contains more Selenium +366.7%
Contains more Calcium +105.3%
Lentil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Mulberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Contains more Iron +80%
Contains more Magnesium +100%
Contains more Phosphorus +373.7%
Contains more Potassium +90.2%
Contains less Sodium -80%
Contains more Zinc +958.3%
Contains more Copper +318.3%
Contains more Selenium +366.7%
Contains more Calcium +105.3%

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.
Lentil
Lentil
5
:
5
Mulberry
Mulberry
Contains more Vitamin B1 +482.8%
Contains more Vitamin B3 +71%
Contains more Vitamin B6 +256%
Contains more Folate +2916.7%
Contains more Vitamin A +212.5%
Contains more Vitamin E +690.9%
Contains more Vitamin C +2326.7%
Contains more Vitamin B2 +38.4%
Contains more Vitamin K +358.8%
Lentil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
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 B1 +482.8%
Contains more Vitamin B3 +71%
Contains more Vitamin B6 +256%
Contains more Folate +2916.7%
Contains more Vitamin A +212.5%
Contains more Vitamin E +690.9%
Contains more Vitamin C +2326.7%
Contains more Vitamin B2 +38.4%
Contains more Vitamin K +358.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
3
:
2
Mulberry
Mulberry
Contains more Protein +526.4%
Contains more Carbs +105.4%
Contains more Other +20.3%
Contains more Water +25.9%
Equal in Fats - 0.39
Lentil
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 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 +526.4%
Contains more Carbs +105.4%
Contains more Other +20.3%
Contains more Water +25.9%
Equal in Fats - 0.39

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
1
:
2
Mulberry
Mulberry
Contains more Monounsaturated Fat +56.1%
Contains less Saturated Fat -49.1%
Contains more Polyunsaturated fat +18.3%
Lentil
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
Mulberry
10% 15% 75%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.041 g
Polyunsaturated fat: 0.207 g
Contains more Monounsaturated Fat +56.1%
Contains less Saturated Fat -49.1%
Contains more Polyunsaturated fat +18.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lentil Mulberry Opinion
Net carbs 12.23g 8.1g Lentil
Protein 9.02g 1.44g Lentil
Fats 0.38g 0.39g Mulberry
Carbs 20.13g 9.8g Lentil
Calories 116kcal 43kcal Lentil
Sugar 1.8g 8.1g Lentil
Fiber 7.9g 1.7g Lentil
Calcium 19mg 39mg Mulberry
Iron 3.33mg 1.85mg Lentil
Magnesium 36mg 18mg Lentil
Phosphorus 180mg 38mg Lentil
Potassium 369mg 194mg Lentil
Sodium 2mg 10mg Lentil
Zinc 1.27mg 0.12mg Lentil
Copper 0.251mg 0.06mg Lentil
Manganese 0.494mg Lentil
Selenium 2.8µg 0.6µg Lentil
Vitamin A 8IU 25IU Mulberry
Vitamin A RAE 0µg 1µg Mulberry
Vitamin E 0.11mg 0.87mg Mulberry
Vitamin C 1.5mg 36.4mg Mulberry
Vitamin B1 0.169mg 0.029mg Lentil
Vitamin B2 0.073mg 0.101mg Mulberry
Vitamin B3 1.06mg 0.62mg Lentil
Vitamin B5 0.638mg Lentil
Vitamin B6 0.178mg 0.05mg Lentil
Folate 181µg 6µg Lentil
Vitamin K 1.7µg 7.8µg Mulberry
Tryptophan 0.081mg Lentil
Threonine 0.323mg Lentil
Isoleucine 0.39mg Lentil
Leucine 0.654mg Lentil
Lysine 0.63mg Lentil
Methionine 0.077mg Lentil
Phenylalanine 0.445mg Lentil
Valine 0.448mg Lentil
Histidine 0.254mg Lentil
Saturated Fat 0.053g 0.027g Mulberry
Monounsaturated Fat 0.064g 0.041g Lentil
Polyunsaturated fat 0.175g 0.207g Mulberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Mulberry
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
Lentil
18%
Mulberry
Minerals Daily Need Coverage Score
46%
Lentil
16%
Mulberry

Comparison summary

Which food is lower in Saturated Fat?
Mulberry
Mulberry is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 4)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $0.7)
Which food is lower in Sugar?
Lentil
Lentil is lower in Sugar (difference - 6.3g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 8mg)
Which food is richer in minerals?
Lentil
Lentil is relatively richer in minerals
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

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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.