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  6. Mulberry vs. Club sandwich

Mulberry vs. Club sandwich — In-Depth Nutrition Comparison

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Differences between mulberries and club sandwich

  • Mulberries are higher in vitamin C; however, club sandwich is richer in selenium, vitamin B3, phosphorus, vitamin B12, vitamin B6, and vitamin B1.
  • Club sandwich's daily need coverage for selenium is 44% higher.
  • Mulberries have 8 times more vitamin C than club sandwich. While mulberries have 36.4mg of vitamin C, club sandwich has only 4.4mg.
  • Mulberries have less sodium.

The food types used in this comparison are Mulberries, raw and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Mulberry vs Club sandwich 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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more IronIron +35%
Contains less SodiumSodium -98.4%
Contains more MagnesiumMagnesium +77.8%
Contains more CalciumCalcium +143.6%
Contains more PotassiumPotassium +16.5%
Contains more CopperCopper +48.3%
Contains more ZincZinc +1016.7%
Contains more PhosphorusPhosphorus +465.8%
Contains more SeleniumSelenium +4033.3%
~equal in Manganese ~mg

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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin CVitamin C +727.3%
Contains more Vitamin EVitamin E +42.6%
Contains more Vitamin AVitamin A +3400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +493.1%
Contains more Vitamin B2Vitamin B2 +84.2%
Contains more Vitamin B3Vitamin B3 +799.2%
Contains more Vitamin B6Vitamin B6 +492%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +11.5%
Contains more FolateFolate +416.7%
Contains more CholineCholine +288.6%

All nutrients comparison - raw data values

Nutrient Mulberry Club sandwich DV% diff.
Selenium 0.6µg 24.8µg 44%
Vitamin C 36.4mg 4.4mg 36%
Protein 1.44g 17.19g 32%
Vitamin B3 0.62mg 5.575mg 31%
Sodium 10mg 630mg 27%
Phosphorus 38mg 215mg 25%
Vitamin B12 0µg 0.47µg 20%
Vitamin B6 0.05mg 0.296mg 19%
Vitamin B5 0.826mg 17%
Cholesterol 0mg 46mg 15%
Saturated fat 0.027g 3.109g 14%
Fats 0.39g 8.05g 12%
Vitamin B1 0.029mg 0.172mg 12%
Zinc 0.12mg 1.34mg 11%
Polyunsaturated fat 0.207g 1.88g 11%
Calories 43kcal 220kcal 9%
Monounsaturated fat 0.041g 2.949g 7%
Vitamin B2 0.101mg 0.186mg 7%
Choline 12.3mg 47.8mg 6%
Iron 1.85mg 1.37mg 6%
Calcium 39mg 95mg 6%
Folate 6µg 31µg 6%
Vitamin A 1µg 35µg 4%
Copper 0.06mg 0.089mg 3%
Magnesium 18mg 32mg 3%
Carbs 9.8g 19.87g 3%
Vitamin E 0.87mg 0.61mg 2%
Fiber 1.7g 1.2g 2%
Vitamin D 0µg 0.1µg 1%
Vitamin K 7.8µg 8.7µg 1%
Potassium 194mg 226mg 1%
Vitamin D 0IU 5IU 1%
Net carbs 8.1g 18.67g N/A
Sugar 8.1g 4.68g N/A
Trans fat 0g 0.071g N/A
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - DPA 0g 0.004g 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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more WaterWater +66.9%
Contains more ProteinProtein +1093.8%
Contains more FatsFats +1964.1%
Contains more CarbsCarbs +102.8%
Contains more OtherOther +243.5%

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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +7092.7%
Contains more Poly. FatPolyunsaturated fat +808.2%

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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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.