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Mulberry vs. Baked beans — In-Depth Nutrition Comparison

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A recap on differences between mulberries and baked beans

  • Mulberries have more vitamin C; however, baked beans are higher in fiber, copper, folate, phosphorus, selenium, vitamin B1, and magnesium.
  • Mulberries cover your daily vitamin C needs 39% more than baked beans.
  • Mulberries have less sodium.
  • The glycemic index of baked beans is higher.

Food varieties used in this article are Mulberries, raw and Beans, baked, home prepared.

Infographic

Mulberry vs Baked beans 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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains less SodiumSodium -97.6%
Contains more MagnesiumMagnesium +138.9%
Contains more CalciumCalcium +56.4%
Contains more PotassiumPotassium +84.5%
Contains more CopperCopper +165%
Contains more ZincZinc +508.3%
Contains more PhosphorusPhosphorus +186.8%
Contains more SeleniumSelenium +850%
~equal in Iron ~1.99mg

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin CVitamin C +3209.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +106.1%
Contains more Vitamin B3Vitamin B3 +52%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +369%
Contains more Vitamin B6Vitamin B6 +80%
Contains more FolateFolate +700%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mulberry Baked beans DV% diff.
Vitamin C 36.4mg 1.1mg 39%
Sodium 10mg 422mg 18%
Fiber 1.7g 5.5g 15%
Folate 6µg 48µg 11%
Manganese 0.255mg 11%
Copper 0.06mg 0.159mg 11%
Phosphorus 38mg 109mg 10%
Selenium 0.6µg 5.7µg 9%
Saturated fat 0.027g 1.948g 9%
Vitamin B1 0.029mg 0.136mg 9%
Protein 1.44g 5.54g 8%
Fats 0.39g 5.15g 7%
Vitamin K 7.8µg 7%
Vitamin E 0.87mg 6%
Calories 43kcal 155kcal 6%
Magnesium 18mg 43mg 6%
Zinc 0.12mg 0.73mg 6%
Monounsaturated fat 0.041g 2.133g 5%
Potassium 194mg 358mg 5%
Polyunsaturated fat 0.207g 0.74g 4%
Carbs 9.8g 21.63g 4%
Vitamin B2 0.101mg 0.049mg 4%
Vitamin B6 0.05mg 0.09mg 3%
Vitamin B5 0.155mg 3%
Cholesterol 0mg 5mg 2%
Choline 12.3mg 2%
Calcium 39mg 61mg 2%
Iron 1.85mg 1.99mg 2%
Vitamin B3 0.62mg 0.408mg 1%
Net carbs 8.1g 16.13g N/A
Sugar 8.1g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.067mg 0%
Threonine 0.228mg 0%
Isoleucine 0.242mg 0%
Leucine 0.428mg 0%
Lysine 0.379mg 0%
Methionine 0.086mg 0%
Phenylalanine 0.287mg 0%
Valine 0.282mg 0%
Histidine 0.153mg 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
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more WaterWater +34.5%
Contains more ProteinProtein +284.7%
Contains more FatsFats +1220.5%
Contains more CarbsCarbs +120.7%
Contains more OtherOther +263.8%

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
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +5102.4%
Contains more Poly. FatPolyunsaturated fat +257.5%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.