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Mixed nuts vs. Mulberry — In-Depth Nutrition Comparison

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What are the differences between mixed nuts and mulberries?

  • Mixed nuts are higher in copper, selenium, phosphorus, magnesium, vitamin E, vitamin B3, zinc, and vitamin B6, yet mulberries are higher in vitamin C.
  • Mixed nuts' daily need coverage for copper is 94% more.
  • Mixed nuts have 323 times more saturated fat than mulberries. While mixed nuts have 8.711g of saturated fat, mulberries have only 0.027g.

We used Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Mulberries, raw types in this article.

Infographic

Mixed nuts 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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 +1172.2%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +225.8%
Contains more IronIron +41.1%
Contains more CopperCopper +1411.7%
Contains more ZincZinc +2700%
Contains more PhosphorusPhosphorus +1100%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +5550%

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
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 EVitamin E +798.9%
Contains more Vitamin B1Vitamin B1 +551.7%
Contains more Vitamin B2Vitamin B2 +94.1%
Contains more Vitamin B3Vitamin B3 +1143.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +604%
Contains more FolateFolate +1283.3%
Contains more CholineCholine +322.8%
Contains more Vitamin CVitamin C +7180%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +36.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mixed nuts Mulberry DV% diff.
Polyunsaturated fat 14.612g 0.207g 96%
Copper 0.907mg 0.06mg 94%
Manganese 2.04mg 89%
Fats 53.95g 0.39g 82%
Monounsaturated fat 28.488g 0.041g 71%
Selenium 33.9µg 0.6µg 61%
Phosphorus 456mg 38mg 60%
Magnesium 229mg 18mg 50%
Vitamin E 7.82mg 0.87mg 46%
Vitamin B3 7.709mg 0.62mg 44%
Vitamin C 0.5mg 36.4mg 40%
Saturated fat 8.711g 0.027g 39%
Protein 20.04g 1.44g 37%
Zinc 3.36mg 0.12mg 29%
Calories 607kcal 43kcal 28%
Vitamin B6 0.352mg 0.05mg 23%
Vitamin B5 1.14mg 23%
Fiber 7g 1.7g 21%
Folate 83µg 6µg 19%
Vitamin B1 0.189mg 0.029mg 13%
Potassium 632mg 194mg 13%
Iron 2.61mg 1.85mg 10%
Calcium 117mg 39mg 8%
Choline 52mg 12.3mg 7%
Vitamin B2 0.196mg 0.101mg 7%
Carbs 21.05g 9.8g 4%
Starch 4.2g 2%
Vitamin K 5.7µg 7.8µg 2%
Net carbs 14.05g 8.1g N/A
Sugar 4.15g 8.1g N/A
Sodium 5mg 10mg 0%
Vitamin A 0µg 1µg 0%
Trans fat 0.055g 0g N/A
Tryptophan 0.22mg 0%
Threonine 0.703mg 0%
Isoleucine 0.826mg 0%
Leucine 1.656mg 0%
Lysine 0.782mg 0%
Methionine 0.283mg 0%
Phenylalanine 1.182mg 0%
Valine 1.001mg 0%
Histidine 0.572mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 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 +1291.7%
Contains more FatsFats +13733.3%
Contains more CarbsCarbs +114.8%
Contains more OtherOther +317.4%
Contains more WaterWater +4115.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 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 +69382.9%
Contains more Poly. FatPolyunsaturated fat +6958.9%
Contains less Sat. FatSaturated fat -99.7%

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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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.