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  6. Mulberry vs. Feta

Mulberry vs. Feta — In-Depth Nutrition Comparison

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How are Mulberry and Feta different?

  • Mulberry is higher in Vitamin C, however, Feta is richer in Vitamin B12, Vitamin B2, Calcium, Phosphorus, Vitamin B6, and Selenium.
  • Daily need coverage for Saturated Fat from Feta is 75% higher.
  • Mulberry has less Sodium.

Mulberries, raw and Cheese, feta are the varieties used in this article.

Infographic

Mulberry vs Feta 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
4
:
6
Feta
Feta
Contains more Iron +184.6%
Contains more Potassium +212.9%
Contains less Sodium -98.9%
Contains more Copper +87.5%
Contains more Calcium +1164.1%
Contains more Phosphorus +786.8%
Contains more Zinc +2300%
Contains more Selenium +2400%
Equal in Magnesium - 19
Mulberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Feta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 148% 25% 14% 145% 6% 120% 79% 11% 4% 82%
Contains more Iron +184.6%
Contains more Potassium +212.9%
Contains less Sodium -98.9%
Contains more Copper +87.5%
Contains more Calcium +1164.1%
Contains more Phosphorus +786.8%
Contains more Zinc +2300%
Contains more Selenium +2400%
Equal in Magnesium - 19

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
3
:
9
Feta
Feta
Contains more Vitamin E +383.3%
Contains more Vitamin C +∞%
Contains more Vitamin K +333.3%
Contains more Vitamin A +1588%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +431%
Contains more Vitamin B2 +735.6%
Contains more Vitamin B3 +59.8%
Contains more Vitamin B6 +748%
Contains more Folate +433.3%
Contains more Vitamin B12 +∞%
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%
Feta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 4% 12% 0% 39% 195% 19% 59% 98% 24% 212% 5%
Contains more Vitamin E +383.3%
Contains more Vitamin C +∞%
Contains more Vitamin K +333.3%
Contains more Vitamin A +1588%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +431%
Contains more Vitamin B2 +735.6%
Contains more Vitamin B3 +59.8%
Contains more Vitamin B6 +748%
Contains more Folate +433.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mulberry
Mulberry
2
:
3
Feta
Feta
Contains more Carbs +139.6%
Contains more Water +58.8%
Contains more Protein +886.8%
Contains more Fats +5356.4%
Contains more Other +653.6%
Mulberry
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Feta
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more Carbs +139.6%
Contains more Water +58.8%
Contains more Protein +886.8%
Contains more Fats +5356.4%
Contains more Other +653.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mulberry
Mulberry
1
:
2
Feta
Feta
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +11175.6%
Contains more Polyunsaturated fat +185.5%
Mulberry
10% 15% 75%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.041 g
Polyunsaturated fat: 0.207 g
Feta
74% 23% 3%
Saturated Fat: 14.946 g
Monounsaturated Fat: 4.623 g
Polyunsaturated fat: 0.591 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +11175.6%
Contains more Polyunsaturated fat +185.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mulberry Feta Opinion
Net carbs 8.1g 4.09g Mulberry
Protein 1.44g 14.21g Feta
Fats 0.39g 21.28g Feta
Carbs 9.8g 4.09g Mulberry
Calories 43kcal 264kcal Feta
Sugar 8.1g 4.09g Feta
Fiber 1.7g 0g Mulberry
Calcium 39mg 493mg Feta
Iron 1.85mg 0.65mg Mulberry
Magnesium 18mg 19mg Feta
Phosphorus 38mg 337mg Feta
Potassium 194mg 62mg Mulberry
Sodium 10mg 917mg Mulberry
Zinc 0.12mg 2.88mg Feta
Copper 0.06mg 0.032mg Mulberry
Manganese 0.028mg Feta
Selenium 0.6µg 15µg Feta
Vitamin A 25IU 422IU Feta
Vitamin A RAE 1µg 125µg Feta
Vitamin E 0.87mg 0.18mg Mulberry
Vitamin D 0IU 16IU Feta
Vitamin D 0µg 0.4µg Feta
Vitamin C 36.4mg 0mg Mulberry
Vitamin B1 0.029mg 0.154mg Feta
Vitamin B2 0.101mg 0.844mg Feta
Vitamin B3 0.62mg 0.991mg Feta
Vitamin B5 0.967mg Feta
Vitamin B6 0.05mg 0.424mg Feta
Folate 6µg 32µg Feta
Vitamin B12 0µg 1.69µg Feta
Vitamin K 7.8µg 1.8µg Mulberry
Tryptophan 0.2mg Feta
Threonine 0.637mg Feta
Isoleucine 0.803mg Feta
Leucine 1.395mg Feta
Lysine 1.219mg Feta
Methionine 0.368mg Feta
Phenylalanine 0.675mg Feta
Valine 1.065mg Feta
Histidine 0.397mg Feta
Cholesterol 0mg 89mg Mulberry
Saturated Fat 0.027g 14.946g Mulberry
Monounsaturated Fat 0.041g 4.623g Feta
Polyunsaturated fat 0.207g 0.591g Feta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry Feta
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
57%
Feta
Minerals Daily Need Coverage Score
16%
Mulberry
63%
Feta

Comparison summary

Which food contains less Sodium?
Mulberry
Mulberry contains less Sodium (difference - 907mg)
Which food is lower in Cholesterol?
Mulberry
Mulberry is lower in Cholesterol (difference - 89mg)
Which food is lower in Saturated Fat?
Mulberry
Mulberry is lower in Saturated Fat (difference - 14.919g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 2)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $2.1)
Which food is lower in Sugar?
Feta
Feta is lower in Sugar (difference - 4.01g)
Which food is richer in minerals?
Feta
Feta is relatively richer in minerals
Which food is richer in vitamins?
Feta
Feta is relatively richer in vitamins

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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.