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  6. Mulberry vs. Beetroot

Mulberry vs. Beetroot — In-Depth Nutrition Comparison

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Significant differences between Mulberry and Beetroot

  • Mulberry is richer in Vitamin C, Iron, Vitamin K, and Vitamin E , while Beetroot is higher in Folate.
  • Mulberry covers your daily Vitamin C needs 35% more than Beetroot.
  • Mulberry has 39 times more Vitamin K than Beetroot. Mulberry has 7.8µg of Vitamin K, while Beetroot has 0.2µg.

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

Infographic

Mulberry vs Beetroot 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.
Mulberry
Mulberry
3
:
7
Beetroot
Beetroot
Contains more Calcium +143.8%
Contains more Iron +131.3%
Contains less Sodium -87.2%
Contains more Magnesium +27.8%
Contains more Potassium +67.5%
Contains more Zinc +191.7%
Contains more Copper +25%
Contains more Selenium +16.7%
Equal in Phosphorus - 40
Mulberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Contains more Calcium +143.8%
Contains more Iron +131.3%
Contains less Sodium -87.2%
Contains more Magnesium +27.8%
Contains more Potassium +67.5%
Contains more Zinc +191.7%
Contains more Copper +25%
Contains more Selenium +16.7%
Equal in Phosphorus - 40

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.
Mulberry
Mulberry
5
:
5
Beetroot
Beetroot
Contains more Vitamin E +2075%
Contains more Vitamin C +642.9%
Contains more Vitamin B2 +152.5%
Contains more Vitamin B3 +85.6%
Contains more Vitamin K +3800%
Contains more Vitamin A +32%
Contains more Vitamin B6 +34%
Contains more Folate +1716.7%
Equal in Vitamin B1 - 0.031
Mulberry
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%
Beetroot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
Contains more Vitamin E +2075%
Contains more Vitamin C +642.9%
Contains more Vitamin B2 +152.5%
Contains more Vitamin B3 +85.6%
Contains more Vitamin K +3800%
Contains more Vitamin A +32%
Contains more Vitamin B6 +34%
Contains more Folate +1716.7%
Equal in Vitamin B1 - 0.031

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mulberry
Mulberry
3
:
2
Beetroot
Beetroot
Contains more Fats +129.4%
Contains more Protein +11.8%
Contains more Other +56.5%
Equal in Carbs - 9.56
Equal in Water - 87.58
Mulberry
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Beetroot
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more Fats +129.4%
Contains more Protein +11.8%
Contains more Other +56.5%
Equal in Carbs - 9.56
Equal in Water - 87.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mulberry
Mulberry
2
:
0
Beetroot
Beetroot
Contains more Monounsaturated Fat +28.1%
Contains more Polyunsaturated fat +245%
Equal in Saturated Fat - 0.027
Mulberry
10% 15% 75%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.041 g
Polyunsaturated fat: 0.207 g
Beetroot
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Contains more Monounsaturated Fat +28.1%
Contains more Polyunsaturated fat +245%
Equal in Saturated Fat - 0.027

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mulberry Beetroot Opinion
Net carbs 8.1g 6.76g Mulberry
Protein 1.44g 1.61g Beetroot
Fats 0.39g 0.17g Mulberry
Carbs 9.8g 9.56g Mulberry
Calories 43kcal 43kcal
Sugar 8.1g 6.76g Beetroot
Fiber 1.7g 2.8g Beetroot
Calcium 39mg 16mg Mulberry
Iron 1.85mg 0.8mg Mulberry
Magnesium 18mg 23mg Beetroot
Phosphorus 38mg 40mg Beetroot
Potassium 194mg 325mg Beetroot
Sodium 10mg 78mg Mulberry
Zinc 0.12mg 0.35mg Beetroot
Copper 0.06mg 0.075mg Beetroot
Manganese 0.329mg Beetroot
Selenium 0.6µg 0.7µg Beetroot
Vitamin A 25IU 33IU Beetroot
Vitamin A RAE 1µg 2µg Beetroot
Vitamin E 0.87mg 0.04mg Mulberry
Vitamin C 36.4mg 4.9mg Mulberry
Vitamin B1 0.029mg 0.031mg Beetroot
Vitamin B2 0.101mg 0.04mg Mulberry
Vitamin B3 0.62mg 0.334mg Mulberry
Vitamin B5 0.155mg Beetroot
Vitamin B6 0.05mg 0.067mg Beetroot
Folate 6µg 109µg Beetroot
Vitamin K 7.8µg 0.2µg Mulberry
Tryptophan 0.019mg Beetroot
Threonine 0.047mg Beetroot
Isoleucine 0.048mg Beetroot
Leucine 0.068mg Beetroot
Lysine 0.058mg Beetroot
Methionine 0.018mg Beetroot
Phenylalanine 0.046mg Beetroot
Valine 0.056mg Beetroot
Histidine 0.021mg Beetroot
Saturated Fat 0.027g 0.027g
Monounsaturated Fat 0.041g 0.032g Mulberry
Polyunsaturated fat 0.207g 0.06g Mulberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry Beetroot
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
12%
Beetroot
Minerals Daily Need Coverage Score
16%
Mulberry
19%
Beetroot

Comparison summary

Which food contains less Sodium?
Mulberry
Mulberry contains less Sodium (difference - 68mg)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 39)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $0.1)
Which food is lower in Sugar?
Beetroot
Beetroot is lower in Sugar (difference - 1.34g)
Which food is richer in minerals?
Beetroot
Beetroot is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.027 g)
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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.