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Mulberry vs. Acerola — In-Depth Nutrition Comparison

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Differences between Mulberry and Acerola

  • Mulberry is higher in Iron, however, Acerola is richer in Vitamin C.
  • Acerola's daily need coverage for Vitamin C is 1824% higher.
  • Mulberry has 9 times more Iron than Acerola. While Mulberry has 1.85mg of Iron, Acerola has only 0.2mg.

The food types used in this comparison are Mulberries, raw and Acerola, (west indian cherry), raw.

Infographic

Mulberry vs Acerola 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.
Contains more Calcium +225%
Contains more Iron +825%
Contains more Phosphorus +245.5%
Contains more Potassium +32.9%
Contains more Zinc +20%
Contains less Sodium -30%
Contains more Copper +43.3%
Equal in Magnesium - 18
Equal in Selenium - 0.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 69% 13% 16% 17% 1.3% 3.3% 20% 0% 3.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3.6% 7.5% 13% 4.7% 13% 0.91% 2.7% 29% 0% 3.3%
Contains more Calcium +225%
Contains more Iron +825%
Contains more Phosphorus +245.5%
Contains more Potassium +32.9%
Contains more Zinc +20%
Contains less Sodium -30%
Contains more Copper +43.3%
Equal in Magnesium - 18
Equal in Selenium - 0.6

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.
:
Contains more Vitamin B1 +45%
Contains more Vitamin B2 +68.3%
Contains more Vitamin B3 +55%
Contains more Vitamin B6 +455.6%
Contains more Vitamin A +2968%
Contains more Vitamin C +4508.8%
Contains more Folate +133.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1.5% 17% 0% 121% 7.3% 23% 12% 0% 12% 4.5% 0% 6.7% 20%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 46% 0% 0% 5592% 5% 14% 7.5% 19% 2.1% 11% 0% 0% 0%
Contains more Vitamin B1 +45%
Contains more Vitamin B2 +68.3%
Contains more Vitamin B3 +55%
Contains more Vitamin B6 +455.6%
Contains more Vitamin A +2968%
Contains more Vitamin C +4508.8%
Contains more Folate +133.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +260%
Contains more Fats +30%
Contains more Carbs +27.4%
Contains more Other +245%
Equal in Water - 91.41
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
8% 91%
Protein: 0.4 g
Fats: 0.3 g
Carbs: 7.69 g
Water: 91.41 g
Other: 0.2 g
Contains more Protein +260%
Contains more Fats +30%
Contains more Carbs +27.4%
Contains more Other +245%
Equal in Water - 91.41

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -60.3%
Contains more Polyunsaturated fat +130%
Contains more Monounsaturated Fat +100%
10% 15% 75%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.041 g
Polyunsaturated fat: 0.207 g
28% 34% 38%
Saturated Fat: 0.068 g
Monounsaturated Fat: 0.082 g
Polyunsaturated fat: 0.09 g
Contains less Saturated Fat -60.3%
Contains more Polyunsaturated fat +130%
Contains more Monounsaturated Fat +100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mulberry Acerola Opinion
Net carbs 8.1g 6.59g Mulberry
Protein 1.44g 0.4g Mulberry
Fats 0.39g 0.3g Mulberry
Carbs 9.8g 7.69g Mulberry
Calories 43kcal 32kcal Mulberry
Sugar 8.1g Acerola
Fiber 1.7g 1.1g Mulberry
Calcium 39mg 12mg Mulberry
Iron 1.85mg 0.2mg Mulberry
Magnesium 18mg 18mg
Phosphorus 38mg 11mg Mulberry
Potassium 194mg 146mg Mulberry
Sodium 10mg 7mg Acerola
Zinc 0.12mg 0.1mg Mulberry
Copper 0.06mg 0.086mg Acerola
Selenium 0.6µg 0.6µg
Vitamin A 25IU 767IU Acerola
Vitamin A RAE 1µg 38µg Acerola
Vitamin E 0.87mg Mulberry
Vitamin C 36.4mg 1677.6mg Acerola
Vitamin B1 0.029mg 0.02mg Mulberry
Vitamin B2 0.101mg 0.06mg Mulberry
Vitamin B3 0.62mg 0.4mg Mulberry
Vitamin B5 0.309mg Acerola
Vitamin B6 0.05mg 0.009mg Mulberry
Folate 6µg 14µg Acerola
Choline 12.3mg Mulberry
Vitamin K 7.8µg Mulberry
Saturated Fat 0.027g 0.068g Mulberry
Monounsaturated Fat 0.041g 0.082g Acerola
Polyunsaturated fat 0.207g 0.09g Mulberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry Acerola
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
17%
Mulberry
438%
Acerola
Minerals Daily Need Coverage Score
16%
Mulberry
8%
Acerola

Comparison summary

Which food is richer in minerals?
Mulberry
Mulberry is relatively richer in minerals
Which food is lower in Saturated Fat?
Mulberry
Mulberry is lower in Saturated Fat (difference - 0.041g)
Which food is richer in vitamins?
Mulberry
Mulberry is relatively richer in vitamins
Which food is lower in Sugar?
Acerola
Acerola is lower in Sugar (difference - 8.1g)
Which food contains less Sodium?
Acerola
Acerola contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Acerola
Acerola is lower in glycemic index (difference - 25)
Which food is cheaper?
Acerola
Acerola is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/nutrients
  2. Acerola - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171686/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.