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  6. Mulberry vs. Banana

Mulberry vs. Banana — In-Depth Nutrition Comparison

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Significant differences between mulberries and bananas

  • Mulberries are richer in vitamin C, iron, vitamin K, and vitamin E, while bananas are higher in vitamin B6.
  • Mulberries cover your daily vitamin C needs 31% more than bananas.
  • Mulberries have 16 times more vitamin K than bananas. Mulberries have 7.8µg of vitamin K, while bananas have 0.5µg.
  • Mulberries are lower in sugar.
  • Bananas have a higher glycemic index (48) than mulberries (25).

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
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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 121% 0% 0.33% 17% 7.3% 23% 12% 0% 12% 0% 20% 4.5%
Banana
Banana
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 29% 0% 1% 2% 7.8% 17% 12% 20% 85% 0% 1.3% 15%
Contains more Vitamin CVitamin C +318.4%
Contains more Vitamin EVitamin E +770%
Contains more Vitamin B2Vitamin B2 +38.4%
Contains more Vitamin KVitamin K +1460%
Contains more Vitamin AVitamin A +200%
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

All nutrients comparison - raw data values

Nutrient Mulberry Banana DV% diff.
Vitamin C 36.4mg 8.7mg 31%
Vitamin B6 0.05mg 0.367mg 24%
Iron 1.85mg 0.26mg 20%
Manganese 0.27mg 12%
Vitamin B5 0.334mg 7%
Vitamin K 7.8µg 0.5µg 6%
Fructose 4.85g 6%
Potassium 194mg 358mg 5%
Vitamin E 0.87mg 0.1mg 5%
Carbs 9.8g 22.84g 4%
Fiber 1.7g 2.6g 4%
Folate 6µg 20µg 4%
Calcium 39mg 5mg 3%
Calories 43kcal 89kcal 2%
Magnesium 18mg 27mg 2%
Copper 0.06mg 0.078mg 2%
Starch 5.38g 2%
Phosphorus 38mg 22mg 2%
Vitamin B2 0.101mg 0.073mg 2%
Protein 1.44g 1.09g 1%
Selenium 0.6µg 1µg 1%
Polyunsaturated fat 0.207g 0.073g 1%
Protein per 100 calories 3.3g 1.2g N/A
Calories per 10 g protein 299kcal 817kcal N/A
Weight per 100 calories 233g 112g N/A
Fats 0.39g 0.33g 0%
Net carbs 8.1g 20.24g N/A
Sugar 8.1g 12.23g N/A
Zinc 0.12mg 0.15mg 0%
Sodium 10mg 1mg 0%
Vitamin A 1µg 3µg 0%
Vitamin B1 0.029mg 0.031mg 0%
Vitamin B3 0.62mg 0.665mg 0%
Choline 12.3mg 9.8mg 0%
Saturated fat 0.027g 0.112g 0%
Monounsaturated fat 0.041g 0.032g 0%
Tryptophan 0.009mg 0%
Threonine 0.028mg 0%
Isoleucine 0.028mg 0%
Leucine 0.068mg 0%
Lysine 0.05mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.049mg 0%
Valine 0.047mg 0%
Histidine 0.077mg 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
Banana
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
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%

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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. 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.