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  6. Mulberry vs. Olive oil

Mulberry vs. Olive oil — In-Depth Nutrition Comparison

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Summary of differences between Mulberry and Olive oil

  • Mulberry has more Vitamin C, Iron, Vitamin B2, Fiber, Copper, Potassium, and Phosphorus, while Olive oil has more Vitamin E , and Vitamin K.
  • Olive oil covers your daily need of Vitamin E 90% more than Mulberry.
  • The amount of Saturated Fat in Mulberry is lower.

These are the specific foods used in this comparison Mulberries, raw and Oil, olive, salad or cooking.

Infographic

Mulberry vs Olive 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.
Mulberry
Mulberry
8
:
2
Olive oil
Olive oil
Contains more Calcium +3800%
Contains more Iron +230.4%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +19300%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -80%
Mulberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Olive oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
Contains more Calcium +3800%
Contains more Iron +230.4%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +19300%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -80%

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
7
:
3
Olive oil
Olive oil
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +1549.4%
Contains more Vitamin K +671.8%
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%
Olive oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 151%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +1549.4%
Contains more Vitamin K +671.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mulberry
Mulberry
4
:
1
Olive oil
Olive oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +25541%
Mulberry
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Olive oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +25541%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mulberry
Mulberry
1
:
2
Olive oil
Olive oil
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +177853.7%
Contains more Polyunsaturated fat +4983.6%
Mulberry
10% 15% 75%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.041 g
Polyunsaturated fat: 0.207 g
Olive oil
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +177853.7%
Contains more Polyunsaturated fat +4983.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mulberry Olive oil Opinion
Net carbs 8.1g 0g Mulberry
Protein 1.44g 0g Mulberry
Fats 0.39g 100g Olive oil
Carbs 9.8g 0g Mulberry
Calories 43kcal 884kcal Olive oil
Sugar 8.1g 0g Olive oil
Fiber 1.7g 0g Mulberry
Calcium 39mg 1mg Mulberry
Iron 1.85mg 0.56mg Mulberry
Magnesium 18mg 0mg Mulberry
Phosphorus 38mg 0mg Mulberry
Potassium 194mg 1mg Mulberry
Sodium 10mg 2mg Olive oil
Zinc 0.12mg 0mg Mulberry
Copper 0.06mg 0mg Mulberry
Selenium 0.6µg 0µg Mulberry
Vitamin A 25IU 0IU Mulberry
Vitamin A RAE 1µg 0µg Mulberry
Vitamin E 0.87mg 14.35mg Olive oil
Vitamin C 36.4mg 0mg Mulberry
Vitamin B1 0.029mg 0mg Mulberry
Vitamin B2 0.101mg 0mg Mulberry
Vitamin B3 0.62mg 0mg Mulberry
Vitamin B6 0.05mg 0mg Mulberry
Folate 6µg 0µg Mulberry
Vitamin K 7.8µg 60.2µg Olive oil
Saturated Fat 0.027g 13.808g Mulberry
Monounsaturated Fat 0.041g 72.961g Olive oil
Polyunsaturated fat 0.207g 10.523g Olive oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry Olive oil
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18%
Mulberry
36%
Olive oil
Minerals Daily Need Coverage Score
16%
Mulberry
2%
Olive oil

Comparison summary

Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 8.1g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 25)
Which food is lower in Saturated Fat?
Mulberry
Mulberry is lower in Saturated Fat (difference - 13.781g)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $1)
Which food is richer in minerals?
Mulberry
Mulberry is relatively richer in minerals
Which food is richer in vitamins?
Mulberry
Mulberry is relatively richer in vitamins
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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.