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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.
Contains more Calcium +680%
Contains more Iron +611.5%
Contains more Phosphorus +72.7%
Contains more Magnesium +50%
Contains more Potassium +84.5%
Contains less Sodium -90%
Contains more Zinc +25%
Contains more Copper +30%
Contains more Selenium +66.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 10% 20% 10% 32% 1% 5% 27% 36% 6%
Contains more Calcium +680%
Contains more Iron +611.5%
Contains more Phosphorus +72.7%
Contains more Magnesium +50%
Contains more Potassium +84.5%
Contains less Sodium -90%
Contains more Zinc +25%
Contains more Copper +30%
Contains more Selenium +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.
:
6
Banana
Contains more Vitamin E +770%
Contains more Vitamin C +318.4%
Contains more Vitamin B2 +38.4%
Contains more Vitamin K +1460%
Contains more Vitamin A +156%
Contains more Vitamin B6 +634%
Contains more Folate +233.3%
Equal in Vitamin B1 - 0.031
Equal in Vitamin B3 - 0.665
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% 2% 0% 29% 8% 17% 13% 21% 85% 15% 0% 2%
Contains more Vitamin E +770%
Contains more Vitamin C +318.4%
Contains more Vitamin B2 +38.4%
Contains more Vitamin K +1460%
Contains more Vitamin A +156%
Contains more Vitamin B6 +634%
Contains more Folate +233.3%
Equal in Vitamin B1 - 0.031
Equal in Vitamin B3 - 0.665

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +32.1%
Contains more Fats +18.2%
Contains more Water +17%
Contains more Carbs +133.1%
Contains more Other +20.3%
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more Protein +32.1%
Contains more Fats +18.2%
Contains more Water +17%
Contains more Carbs +133.1%
Contains more Other +20.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -75.9%
Contains more Monounsaturated Fat +28.1%
Contains more Polyunsaturated fat +183.6%
10% 15% 75%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.041 g
Polyunsaturated fat: 0.207 g
52% 15% 34%
Saturated Fat: 0.112 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.073 g
Contains less Saturated Fat -75.9%
Contains more Monounsaturated Fat +28.1%
Contains more Polyunsaturated 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
Net carbs 8.1g 20.24g Banana
Protein 1.44g 1.09g Mulberry
Fats 0.39g 0.33g Mulberry
Carbs 9.8g 22.84g Banana
Calories 43kcal 89kcal Banana
Starch 5.38g Banana
Fructose 4.85g Banana
Sugar 8.1g 12.23g Mulberry
Fiber 1.7g 2.6g Banana
Calcium 39mg 5mg Mulberry
Iron 1.85mg 0.26mg Mulberry
Magnesium 18mg 27mg Banana
Phosphorus 38mg 22mg Mulberry
Potassium 194mg 358mg Banana
Sodium 10mg 1mg Banana
Zinc 0.12mg 0.15mg Banana
Copper 0.06mg 0.078mg Banana
Manganese 0.27mg Banana
Selenium 0.6µg 1µg Banana
Vitamin A 25IU 64IU Banana
Vitamin A RAE 1µg 3µg Banana
Vitamin E 0.87mg 0.1mg Mulberry
Vitamin C 36.4mg 8.7mg Mulberry
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
Folate 6µg 20µg Banana
Vitamin K 7.8µg 0.5µg 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
Saturated Fat 0.027g 0.112g Mulberry
Monounsaturated Fat 0.041g 0.032g Mulberry
Polyunsaturated fat 0.207g 0.073g Mulberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry Banana
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
18%
Mulberry
16%
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

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. 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.