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  6. Mulberry vs. Wheat Bread

Mulberry vs. Wheat Bread — In-Depth Nutrition Comparison

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A recap on differences between mulberries and wheat Bread

  • Mulberries have more vitamin C; however, wheat Bread is higher in selenium, vitamin B3, vitamin B1, iron, vitamin B2, phosphorus, folate, and copper.
  • Wheat Bread covers your daily selenium needs 60% more than mulberries.
  • Wheat Bread contains 182 times less vitamin C than mulberries. Mulberries contain 36.4mg of vitamin C, while wheat Bread contains 0.2mg.
  • Mulberries have less sodium.
  • The glycemic index of wheat Bread is higher.

Food varieties used in this article are Mulberries, raw and Bread, wheat, toasted.

Infographic

Mulberry vs Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains less SodiumSodium -98.3%
Contains more MagnesiumMagnesium +227.8%
Contains more CalciumCalcium +323.1%
Contains more PotassiumPotassium +14.9%
Contains more IronIron +121.1%
Contains more CopperCopper +230%
Contains more ZincZinc +1125%
Contains more PhosphorusPhosphorus +394.7%
Contains more SeleniumSelenium +5466.7%

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 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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +18100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +262.5%
Contains more Vitamin KVitamin K +36.8%
Contains more Vitamin B1Vitamin B1 +1413.8%
Contains more Vitamin B2Vitamin B2 +278.2%
Contains more Vitamin B3Vitamin B3 +908.1%
Contains more Vitamin B6Vitamin B6 +206%
Contains more FolateFolate +1333.3%
Contains more CholineCholine +79.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mulberry Wheat Bread DV% diff.
Manganese 1.377mg 60%
Selenium 0.6µg 33.4µg 60%
Vitamin C 36.4mg 0.2mg 40%
Vitamin B3 0.62mg 6.25mg 35%
Vitamin B1 0.029mg 0.439mg 34%
Iron 1.85mg 4.09mg 28%
Sodium 10mg 601mg 26%
Protein 1.44g 12.96g 23%
Vitamin B2 0.101mg 0.382mg 22%
Phosphorus 38mg 188mg 21%
Folate 6µg 86µg 20%
Carbs 9.8g 55.77g 15%
Copper 0.06mg 0.198mg 15%
Calories 43kcal 313kcal 14%
Calcium 39mg 165mg 13%
Zinc 0.12mg 1.47mg 12%
Fiber 1.7g 4.7g 12%
Polyunsaturated fat 0.207g 1.72g 10%
Magnesium 18mg 59mg 10%
Vitamin B5 0.456mg 9%
Vitamin B6 0.05mg 0.153mg 8%
Fats 0.39g 4.27g 6%
Vitamin E 0.87mg 0.24mg 4%
Saturated fat 0.027g 0.989g 4%
Monounsaturated fat 0.041g 1.019g 2%
Choline 12.3mg 22.1mg 2%
Vitamin K 7.8µg 5.7µg 2%
Potassium 194mg 223mg 1%
Net carbs 8.1g 51.07g N/A
Sugar 8.1g 6.42g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.092mg 0%
Threonine 0.299mg 0%
Isoleucine 0.258mg 0%
Leucine 0.461mg 0%
Lysine 0.215mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.315mg 0%
Valine 0.31mg 0%
Histidine 0.15mg 0%
Omega-3 - ALA 0.161g N/A

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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more WaterWater +261.9%
Contains more ProteinProtein +800%
Contains more FatsFats +994.9%
Contains more CarbsCarbs +469.1%
Contains more OtherOther +301.4%

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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +2385.4%
Contains more Poly. FatPolyunsaturated fat +730.9%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.