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Mulberry vs. Feta — In-Depth Nutrition Comparison

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How are mulberries and feta different?

  • Mulberries are 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 for feta is 75% higher.
  • Mulberries have less sodium.

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

Infographic

Mulberry vs Feta infographic
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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%
Feta
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
Contains more PotassiumPotassium +212.9%
Contains more IronIron +184.6%
Contains more CopperCopper +87.5%
Contains less SodiumSodium -98.9%
Contains more CalciumCalcium +1164.1%
Contains more ZincZinc +2300%
Contains more PhosphorusPhosphorus +786.8%
Contains more SeleniumSelenium +2400%
~equal in Magnesium ~19mg

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%
Feta
10
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +383.3%
Contains more Vitamin KVitamin K +333.3%
Contains more Vitamin AVitamin A +12400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +431%
Contains more Vitamin B2Vitamin B2 +735.6%
Contains more Vitamin B3Vitamin B3 +59.8%
Contains more Vitamin B6Vitamin B6 +748%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +433.3%
Contains more CholineCholine +25.2%

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
Feta
3
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 CarbsCarbs +139.6%
Contains more WaterWater +58.8%
Contains more ProteinProtein +886.8%
Contains more FatsFats +5356.4%
Contains more OtherOther +653.6%

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
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +11175.6%
Contains more Poly. FatPolyunsaturated 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 Cholesterol ok
Lower in Sodium 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 DV% diff.
Vitamin B12 0µg 1.69µg 70%
Saturated fat 0.027g 14.946g 68%
Vitamin B2 0.101mg 0.844mg 57%
Calcium 39mg 493mg 45%
Phosphorus 38mg 337mg 43%
Vitamin C 36.4mg 0mg 40%
Sodium 10mg 917mg 39%
Fats 0.39g 21.28g 32%
Cholesterol 0mg 89mg 30%
Vitamin B6 0.05mg 0.424mg 29%
Selenium 0.6µg 15µg 26%
Protein 1.44g 14.21g 26%
Zinc 0.12mg 2.88mg 25%
Vitamin B5 0.967mg 19%
Iron 1.85mg 0.65mg 15%
Vitamin A 1µg 125µg 14%
Monounsaturated fat 0.041g 4.623g 11%
Calories 43kcal 264kcal 11%
Vitamin B1 0.029mg 0.154mg 10%
Folate 6µg 32µg 7%
Fiber 1.7g 0g 7%
Vitamin E 0.87mg 0.18mg 5%
Vitamin K 7.8µg 1.8µg 5%
Potassium 194mg 62mg 4%
Copper 0.06mg 0.032mg 3%
Polyunsaturated fat 0.207g 0.591g 3%
Vitamin D 0µg 0.4µg 2%
Carbs 9.8g 4.09g 2%
Vitamin B3 0.62mg 0.991mg 2%
Vitamin D 0IU 16IU 2%
Choline 12.3mg 15.4mg 1%
Manganese 0.028mg 1%
Net carbs 8.1g 4.09g N/A
Magnesium 18mg 19mg 0%
Sugar 8.1g 4.09g N/A
Tryptophan 0.2mg 0%
Threonine 0.637mg 0%
Isoleucine 0.803mg 0%
Leucine 1.395mg 0%
Lysine 1.219mg 0%
Methionine 0.368mg 0%
Phenylalanine 0.675mg 0%
Valine 1.065mg 0%
Histidine 0.397mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry Feta
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
54%
Feta
Minerals Daily Need Coverage Score
16%
Mulberry
63%
Feta

Comparison summary

Which food is lower in Cholesterol?
Mulberry
Mulberry is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Mulberry
Mulberry contains less Sodium (difference - 907mg)
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.