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Mulberry vs. Banana — In-Depth Nutrition Comparison

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Significant differences between Mulberry and Banana

  • Mulberry is richer in Vitamin C, Iron, Vitamin K, and Vitamin E , while Banana is higher in Vitamin B6.
  • Mulberry covers your daily Vitamin C needs 31% more than Banana.
  • Mulberry has 16 times more Vitamin K than Banana. Mulberry has 7.8µg of Vitamin K, while Banana has 0.5µg.
  • Mulberry is lower in Sugar.

Specific food types used in this comparison are Mulberries, raw and Bananas, raw.

Infographic

Mulberry vs Banana 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%
Banana
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
Contains more CalciumCalcium +680%
Contains more IronIron +611.5%
Contains more PhosphorusPhosphorus +72.7%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +84.5%
Contains more CopperCopper +30%
Contains more ZincZinc +25%
Contains less SodiumSodium -90%
Contains more SeleniumSelenium +66.7%

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% 1.5% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Banana
4
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 29% 3.8% 2% 0% 7.8% 17% 12% 20% 85% 0% 1.3% 15% 5.3%
Contains more Vitamin CVitamin C +318.4%
Contains more Vitamin E Vitamin E +770%
Contains more Vitamin B2Vitamin B2 +38.4%
Contains more Vitamin KVitamin K +1460%
Contains more CholineCholine +25.5%
Contains more Vitamin AVitamin A +156%
Contains more Vitamin B6Vitamin B6 +634%
Contains more FolateFolate +233.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.031mg
~equal in Vitamin B3 ~0.665mg
~equal in Vitamin B12 ~0µg

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
Banana
2
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more ProteinProtein +32.1%
Contains more FatsFats +18.2%
Contains more WaterWater +17%
Contains more CarbsCarbs +133.1%
Contains more OtherOther +20.3%

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
Banana
0
52% 15% 34%
Saturated Fat: Sat. Fat 0.112 g
Monounsaturated Fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 g
Contains less Sat. FatSaturated Fat -75.9%
Contains more Mono. FatMonounsaturated Fat +28.1%
Contains more Poly. FatPolyunsaturated fat +183.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mulberry Banana Opinion
Calories 43kcal 89kcal Banana
Protein 1.44g 1.09g Mulberry
Fats 0.39g 0.33g Mulberry
Vitamin C 36.4mg 8.7mg Mulberry
Net carbs 8.1g 20.24g Banana
Carbs 9.8g 22.84g Banana
Magnesium 18mg 27mg Banana
Calcium 39mg 5mg Mulberry
Potassium 194mg 358mg Banana
Iron 1.85mg 0.26mg Mulberry
Sugar 8.1g 12.23g Mulberry
Fiber 1.7g 2.6g Banana
Copper 0.06mg 0.078mg Banana
Zinc 0.12mg 0.15mg Banana
Starch 5.38g Banana
Phosphorus 38mg 22mg Mulberry
Sodium 10mg 1mg Banana
Vitamin A 25IU 64IU Banana
Vitamin A RAE 1µg 3µg Banana
Vitamin E 0.87mg 0.1mg Mulberry
Manganese 0.27mg Banana
Selenium 0.6µg 1µg Banana
Vitamin B1 0.029mg 0.031mg Banana
Vitamin B2 0.101mg 0.073mg Mulberry
Vitamin B3 0.62mg 0.665mg Banana
Vitamin B5 0.334mg Banana
Vitamin B6 0.05mg 0.367mg Banana
Vitamin K 7.8µg 0.5µg Mulberry
Folate 6µg 20µg Banana
Choline 12.3mg 9.8mg Mulberry
Saturated Fat 0.027g 0.112g Mulberry
Monounsaturated Fat 0.041g 0.032g Mulberry
Polyunsaturated fat 0.207g 0.073g Mulberry
Tryptophan 0.009mg Banana
Threonine 0.028mg Banana
Isoleucine 0.028mg Banana
Leucine 0.068mg Banana
Lysine 0.05mg Banana
Methionine 0.008mg Banana
Phenylalanine 0.049mg Banana
Valine 0.047mg Banana
Histidine 0.077mg Banana
Fructose 4.85g Banana

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry Banana
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Banana
Minerals Daily Need Coverage Score
16%
Mulberry
14%
Banana

Comparison summary

Which food is lower in Sugar?
Mulberry
Mulberry is lower in Sugar (difference - 4.13g)
Which food is lower in Saturated Fat?
Mulberry
Mulberry is lower in Saturated Fat (difference - 0.085g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 23)
Which food contains less Sodium?
Banana
Banana contains less Sodium (difference - 9mg)
Which food is cheaper?
Banana
Banana is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/nutrients
  2. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.