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  6. Mulberry vs. Almond butter

Mulberry vs. Almond butter — In-Depth Nutrition Comparison

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A recap on differences between mulberries and almond butter

  • Mulberries have more vitamin C; however, almond butter is higher in vitamin E, copper, phosphorus, vitamin B2, magnesium, fiber, calcium, and zinc.
  • Almond butter covers your daily vitamin E needs 156% more than mulberries.
  • Mulberries have less saturated fat.

Food varieties used in this article are Mulberries, raw and Nuts, almond butter, plain, without salt added.

Infographic

Mulberry vs Almond butter 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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains more MagnesiumMagnesium +1450%
Contains more CalciumCalcium +789.7%
Contains more PotassiumPotassium +285.6%
Contains more IronIron +88.6%
Contains more CopperCopper +1456.7%
Contains more ZincZinc +2641.7%
Contains more PhosphorusPhosphorus +1236.8%
Contains less SodiumSodium -30%
Contains more SeleniumSelenium +300%

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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
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% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +2682.8%
Contains more Vitamin B1Vitamin B1 +41.4%
Contains more Vitamin B2Vitamin B2 +829.7%
Contains more Vitamin B3Vitamin B3 +408.9%
Contains more Vitamin B6Vitamin B6 +106%
Contains more FolateFolate +783.3%
Contains more CholineCholine +323.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mulberry Almond butter DV% diff.
Vitamin E 0.87mg 24.21mg 156%
Copper 0.06mg 0.934mg 97%
Manganese 2.131mg 93%
Polyunsaturated fat 0.207g 13.613g 89%
Fats 0.39g 55.5g 85%
Monounsaturated fat 0.041g 32.445g 81%
Phosphorus 38mg 508mg 67%
Vitamin B2 0.101mg 0.939mg 64%
Magnesium 18mg 279mg 62%
Vitamin C 36.4mg 0mg 40%
Protein 1.44g 20.96g 39%
Fiber 1.7g 10.3g 34%
Calcium 39mg 347mg 31%
Calories 43kcal 614kcal 29%
Zinc 0.12mg 3.29mg 29%
Iron 1.85mg 3.49mg 21%
Saturated fat 0.027g 4.152g 19%
Potassium 194mg 748mg 16%
Vitamin B3 0.62mg 3.155mg 16%
Folate 6µg 53µg 12%
Choline 12.3mg 52.1mg 7%
Vitamin K 7.8µg 0µg 7%
Vitamin B5 0.318mg 6%
Vitamin B6 0.05mg 0.103mg 4%
Selenium 0.6µg 2.4µg 3%
Carbs 9.8g 18.82g 3%
Vitamin B1 0.029mg 0.041mg 1%
Net carbs 8.1g 8.52g N/A
Sugar 8.1g 4.43g N/A
Starch 0.08g 0%
Sodium 10mg 7mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.159mg 0%
Threonine 0.555mg 0%
Isoleucine 0.813mg 0%
Leucine 1.483mg 0%
Lysine 0.612mg 0%
Methionine 0.122mg 0%
Phenylalanine 1.149mg 0%
Valine 0.937mg 0%
Histidine 0.55mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more WaterWater +5246.3%
Contains more ProteinProtein +1355.6%
Contains more FatsFats +14130.8%
Contains more CarbsCarbs +92%
Contains more OtherOther +346.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +79034.1%
Contains more Poly. FatPolyunsaturated fat +6476.3%

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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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/nutrients
  2. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.