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Mulberry vs. Canola oil — In-Depth Nutrition Comparison

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Important differences between mulberries and canola oil

  • Mulberries have more vitamin C, iron, vitamin B2, fiber, copper, potassium, and phosphorus; however, canola oil is richer in vitamin E and vitamin K.
  • Canola oil's daily need coverage for vitamin E is 111% more.
  • Mulberries contain less saturated fat.
  • Mulberries have a higher glycemic index. The glycemic index of mulberries is 25, while the glycemic index of canola oil is 0.

The food varieties used in the comparison are Mulberries, raw and Oil, canola.

Infographic

Mulberry vs Canola oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%
~equal in Manganese ~0mg

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% 0% 349% 0% 0% 0% 0% 0% 0% 0% 178% 0% 0.11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +6050%
Contains more Vitamin EVitamin E +1906.9%
Contains more Vitamin KVitamin K +814.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0mg
~equal in Vitamin B12 ~0µg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +25541%

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
7% 64% 28%
Saturated fat: Sat. Fat 7.365 g
Monounsaturated fat: Mono. Fat 63.276 g
Polyunsaturated fat: Poly. Fat 28.142 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +154231.7%
Contains more Poly. FatPolyunsaturated fat +13495.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mulberry Canola oil DV% diff.
Polyunsaturated fat 0.207g 28.142g 186%
Monounsaturated fat 0.041g 63.276g 158%
Fats 0.39g 100g 153%
Vitamin E 0.87mg 17.46mg 111%
Vitamin K 7.8µg 71.3µg 53%
Calories 43kcal 884kcal 42%
Vitamin C 36.4mg 0mg 40%
Saturated fat 0.027g 7.365g 33%
Iron 1.85mg 0mg 23%
Vitamin B2 0.101mg 0mg 8%
Fiber 1.7g 0g 7%
Copper 0.06mg 0mg 7%
Potassium 194mg 0mg 6%
Phosphorus 38mg 0mg 5%
Calcium 39mg 0mg 4%
Magnesium 18mg 0mg 4%
Vitamin B3 0.62mg 0mg 4%
Vitamin B6 0.05mg 0mg 4%
Protein 1.44g 0g 3%
Carbs 9.8g 0g 3%
Vitamin B1 0.029mg 0mg 2%
Folate 6µg 0µg 2%
Choline 12.3mg 0.2mg 2%
Zinc 0.12mg 0mg 1%
Selenium 0.6µg 0µg 1%
Net carbs 8.1g 0g N/A
Sugar 8.1g 0g N/A
Sodium 10mg 0mg 0%
Vitamin A 1µg 0µg 0%
Trans fat 0g 0.395g N/A
Omega-3 - ALA 9.137g N/A
Omega-6 - Linoleic acid 18.64g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry Canola oil
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17%
Mulberry
41%
Canola oil
Minerals Daily Need Coverage Score
16%
Mulberry
0%
Canola oil

Comparison summary

Which food is richer in minerals?
Mulberry
Mulberry is relatively richer in minerals
Which food is lower in Saturated fat?
Mulberry
Mulberry is lower in Saturated fat (difference - 7.338g)
Which food is richer in vitamins?
Mulberry
Mulberry is relatively richer in vitamins
Which food is lower in Sugar?
Canola oil
Canola oil is lower in Sugar (difference - 8.1g)
Which food contains less Sodium?
Canola oil
Canola oil contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Canola oil
Canola oil is lower in glycemic index (difference - 25)
Which food is cheaper?
Canola oil
Canola oil is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Canola oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172336/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.