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Mulberry vs Apple - In-Depth Nutrition Comparison

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Summary of differences between Mulberry and Apple

  • The amount of Vitamin C, Iron, and Vitamin B2 in Mulberry is higher than in Apple.
  • Mulberry covers your daily need of Vitamin C 35% more than Apple.
  • Mulberry contains 15 times more Iron than Apple. While Mulberry contains 1.85mg of Iron, Apple contains only 0.12mg.

These are the specific foods used in this comparison Mulberries, raw and Apples, raw, with skin.

Infographic

Mulberry vs Apple 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
:
1
Apple
Contains more Calcium +550%
Contains more Iron +1441.7%
Contains more Magnesium +260%
Contains more Phosphorus +245.5%
Contains more Potassium +81.3%
Contains more Zinc +200%
Contains more Copper +122.2%
Contains less Sodium -90%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 70% 13% 17% 18% 2% 4% 20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 5% 4% 5% 10% 1% 2% 9%
Contains more Calcium +550%
Contains more Iron +1441.7%
Contains more Magnesium +260%
Contains more Phosphorus +245.5%
Contains more Potassium +81.3%
Contains more Zinc +200%
Contains more Copper +122.2%
Contains less Sodium -90%

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
:
2
Apple
Contains more Vitamin E +383.3%
Contains more Vitamin C +691.3%
Contains more Vitamin B1 +70.6%
Contains more Vitamin B2 +288.5%
Contains more Vitamin B3 +581.3%
Contains more Vitamin B6 +22%
Contains more Folate +100%
Contains more Vitamin K +254.5%
Contains more Vitamin A +116%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6%
Contains more Vitamin E +383.3%
Contains more Vitamin C +691.3%
Contains more Vitamin B1 +70.6%
Contains more Vitamin B2 +288.5%
Contains more Vitamin B3 +581.3%
Contains more Vitamin B6 +22%
Contains more Folate +100%
Contains more Vitamin K +254.5%
Contains more Vitamin A +116%

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.
Mulberry Apple
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mulberry Apple Opinion
Net carbs 8.1g 11.41g Apple
Protein 1.44g 0.26g Mulberry
Fats 0.39g 0.17g Mulberry
Carbs 9.8g 13.81g Apple
Calories 43kcal 52kcal Apple
Starch g 0.05g Apple
Fructose g 5.9g Apple
Sugar 8.1g 10.39g Mulberry
Fiber 1.7g 2.4g Apple
Calcium 39mg 6mg Mulberry
Iron 1.85mg 0.12mg Mulberry
Magnesium 18mg 5mg Mulberry
Phosphorus 38mg 11mg Mulberry
Potassium 194mg 107mg Mulberry
Sodium 10mg 1mg Apple
Zinc 0.12mg 0.04mg Mulberry
Copper 0.06mg 0.027mg Mulberry
Vitamin A 25IU 54IU Apple
Vitamin E 0.87mg 0.18mg Mulberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 36.4mg 4.6mg Mulberry
Vitamin B1 0.029mg 0.017mg Mulberry
Vitamin B2 0.101mg 0.026mg Mulberry
Vitamin B3 0.62mg 0.091mg Mulberry
Vitamin B5 mg 0.061mg Apple
Vitamin B6 0.05mg 0.041mg Mulberry
Folate 6µg 3µg Mulberry
Vitamin B12 0µg 0µg
Vitamin K 7.8µg 2.2µg Mulberry
Tryptophan mg 0.001mg Apple
Threonine mg 0.006mg Apple
Isoleucine mg 0.006mg Apple
Leucine mg 0.013mg Apple
Lysine mg 0.012mg Apple
Methionine mg 0.001mg Apple
Phenylalanine mg 0.006mg Apple
Valine mg 0.012mg Apple
Histidine mg 0.005mg Apple
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g 0.028g Mulberry
Monounsaturated Fat 0.041g 0.007g Mulberry
Polyunsaturated fat 0.207g 0.051g Mulberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry Apple
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
18
Mulberry
5
Apple
Mineral Summary Score
19
Mulberry
4
Apple

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
9%
Mulberry
2%
Apple
Carbohydrates
10%
Mulberry
14%
Apple
Fats
2%
Mulberry
1%
Apple

Comparison summary

Which food is lower in Sugar?
Mulberry
Mulberry is lower in Sugar (difference - 2.29g)
Which food is lower in Saturated Fat?
Mulberry
Mulberry is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 11)
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 is richer in vitamins?
Mulberry
Mulberry is relatively richer in vitamins
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 9mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/nutrients
  2. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.