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  6. Mulberry vs. Navy bean raw

Mulberry vs. Navy bean raw — In-Depth Nutrition Comparison

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What are the main differences between mulberries and navy bean raw?

  • Mulberries are richer in vitamin C, yet navy bean raw is richer in copper, folate, vitamin B1, magnesium, vitamin B6, phosphorus, vitamin B2, and zinc.
  • Navy bean raw's daily need coverage for copper is 33% higher.
  • Mulberries have 2 times more vitamin C than navy bean raw. Mulberries have 36.4mg of vitamin C, while navy bean raw has 18.8mg.
  • Mulberries have a lower glycemic index than navy bean raw.

We used Mulberries, raw and Beans, navy, mature seeds, sprouted, raw types in this comparison.

Infographic

Mulberry vs Navy bean raw 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +160%
Contains less SodiumSodium -23.1%
Contains more MagnesiumMagnesium +461.1%
Contains more PotassiumPotassium +58.2%
Contains more CopperCopper +493.3%
Contains more ZincZinc +641.7%
Contains more PhosphorusPhosphorus +163.2%
~equal in Iron ~1.93mg
~equal in Selenium ~0.6µg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin CVitamin C +93.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1244.8%
Contains more Vitamin B2Vitamin B2 +112.9%
Contains more Vitamin B3Vitamin B3 +96.8%
Contains more Vitamin B6Vitamin B6 +282%
Contains more FolateFolate +2100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mulberry Navy bean raw DV% diff.
Copper 0.06mg 0.356mg 33%
Folate 6µg 132µg 32%
Vitamin B1 0.029mg 0.39mg 30%
Vitamin C 36.4mg 18.8mg 20%
Magnesium 18mg 101mg 20%
Manganese 0.408mg 18%
Vitamin B5 0.825mg 17%
Vitamin B6 0.05mg 0.191mg 11%
Phosphorus 38mg 100mg 9%
Protein 1.44g 6.15g 9%
Vitamin B2 0.101mg 0.215mg 9%
Vitamin K 7.8µg 7%
Fiber 1.7g 7%
Zinc 0.12mg 0.89mg 7%
Vitamin E 0.87mg 6%
Vitamin B3 0.62mg 1.22mg 4%
Potassium 194mg 307mg 3%
Calcium 39mg 15mg 2%
Choline 12.3mg 2%
Polyunsaturated fat 0.207g 0.407g 1%
Calories 43kcal 67kcal 1%
Iron 1.85mg 1.93mg 1%
Carbs 9.8g 13.05g 1%
Fats 0.39g 0.7g 0%
Net carbs 8.1g 13.05g N/A
Sugar 8.1g N/A
Sodium 10mg 13mg 0%
Vitamin A 1µg 0µg 0%
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.027g 0.085g 0%
Monounsaturated fat 0.041g 0.052g 0%
Tryptophan 0.064mg 0%
Threonine 0.258mg 0%
Isoleucine 0.273mg 0%
Leucine 0.442mg 0%
Lysine 0.35mg 0%
Methionine 0.064mg 0%
Phenylalanine 0.31mg 0%
Valine 0.316mg 0%
Histidine 0.172mg 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% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +327.1%
Contains more FatsFats +79.5%
Contains more CarbsCarbs +33.2%
Contains more OtherOther +37.7%
~equal in Water ~79.15g

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -68.2%
Contains more Mono. FatMonounsaturated fat +26.8%
Contains more Poly. FatPolyunsaturated fat +96.6%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.