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  6. Mulberry vs. Dulce de Leche

Mulberry vs. Dulce de Leche — In-Depth Nutrition Comparison

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A recap on differences between mulberries and dulce de Leche

  • Mulberries have more vitamin C, iron, and fiber; however, dulce de Leche is higher in vitamin B2, phosphorus, calcium, choline, and vitamin B12.
  • Mulberries cover your daily vitamin C needs 38% more than dulce de Leche.
  • Mulberries have less saturated fat.
  • The glycemic index of dulce de Leche is higher.

Food varieties used in this article are Mulberries, raw and Dulce de Leche.

Infographic

Mulberry vs Dulce de Leche 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 16% 75% 31% 6.4% 1.3% 22% 83% 17% 0.26% 15%
Contains more IronIron +988.2%
Contains more CopperCopper +1400%
Contains less SodiumSodium -92.2%
Contains more MagnesiumMagnesium +22.2%
Contains more CalciumCalcium +543.6%
Contains more PotassiumPotassium +80.4%
Contains more ZincZinc +558.3%
Contains more PhosphorusPhosphorus +407.9%
Contains more SeleniumSelenium +350%

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 8.7% 25% 4% 3% 4% 93% 3.9% 50% 3.7% 39% 3.3% 8.3% 49%
Contains more Vitamin CVitamin C +1300%
Contains more Vitamin EVitamin E +335%
Contains more Vitamin B1Vitamin B1 +81.3%
Contains more Vitamin B3Vitamin B3 +195.2%
Contains more Vitamin B6Vitamin B6 +212.5%
Contains more Vitamin KVitamin K +500%
Contains more Vitamin AVitamin A +7300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +301%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +83.3%
Contains more CholineCholine +624.4%

All nutrients comparison - raw data values

Nutrient Mulberry Dulce de Leche DV% diff.
Vitamin C 36.4mg 2.6mg 38%
Vitamin B2 0.101mg 0.405mg 23%
Phosphorus 38mg 193mg 22%
Calcium 39mg 251mg 21%
Iron 1.85mg 0.17mg 21%
Saturated fat 0.027g 4.534g 20%
Vitamin B5 0.835mg 17%
Carbs 9.8g 55.35g 15%
Calories 43kcal 315kcal 14%
Choline 12.3mg 89.1mg 14%
Vitamin B12 0µg 0.31µg 13%
Protein 1.44g 6.84g 11%
Fats 0.39g 7.35g 11%
Cholesterol 0mg 29mg 10%
Vitamin A 1µg 74µg 8%
Fiber 1.7g 0g 7%
Copper 0.06mg 0.004mg 6%
Zinc 0.12mg 0.79mg 6%
Monounsaturated fat 0.041g 2.143g 5%
Potassium 194mg 350mg 5%
Vitamin K 7.8µg 1.3µg 5%
Sodium 10mg 129mg 5%
Selenium 0.6µg 2.7µg 4%
Vitamin E 0.87mg 0.2mg 4%
Vitamin B3 0.62mg 0.21mg 3%
Vitamin B6 0.05mg 0.016mg 3%
Vitamin B1 0.029mg 0.016mg 1%
Magnesium 18mg 22mg 1%
Vitamin D 0µg 0.2µg 1%
Polyunsaturated fat 0.207g 0.375g 1%
Folate 6µg 11µg 1%
Vitamin D 0IU 6IU 1%
Net carbs 8.1g 55.35g N/A
Sugar 8.1g 49.74g N/A
Manganese 0.002mg 0%
Trans fat 0g 0.364g N/A
Fructose 0.32g 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.131g 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
7% 7% 55% 29% 2%
Protein: 6.84 g
Fats: 7.35 g
Carbs: 55.35 g
Water: 28.71 g
Other: 1.75 g
Contains more WaterWater +205.4%
Contains more ProteinProtein +375%
Contains more FatsFats +1784.6%
Contains more CarbsCarbs +464.8%
Contains more OtherOther +153.6%

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
64% 30% 5%
Saturated fat: Sat. Fat 4.534 g
Monounsaturated fat: Mono. Fat 2.143 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +5126.8%
Contains more Poly. FatPolyunsaturated fat +81.2%

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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. Dulce de Leche - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173461/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.