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Mulberry vs Fruit salad - In-Depth Nutrition Comparison

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Summary of differences between Mulberry and Fruit salad

  • The amount of Vitamin C, Iron, and Vitamin B2 in Mulberry is higher than in Fruit salad.
  • Mulberry covers your daily need of Vitamin C 37% more than Fruit salad.
  • Mulberry contains 7 times more Iron than Fruit salad. While Mulberry contains 1.85mg of Iron, Fruit salad contains only 0.25mg.

These are the specific foods used in this comparison Mulberries, raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.

Infographic

Mulberry vs Fruit salad 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +640%
Contains more Calcium +254.5%
Contains more Potassium +67.2%
Contains more Magnesium +125%
Contains more Copper +20%
Contains more Phosphorus +171.4%
Contains more Zinc +16.7%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 70% 12% 18% 13% 20% 4% 17% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 4% 11% 6% 17% 4% 6% 1%
Contains more Iron +640%
Contains more Calcium +254.5%
Contains more Potassium +67.2%
Contains more Magnesium +125%
Contains more Copper +20%
Contains more Phosphorus +171.4%
Contains more Zinc +16.7%
Contains less Sodium -50%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +1003%
Contains more Vitamin B1 +163.6%
Contains more Vitamin B2 +621.4%
Contains more Vitamin B3 +74.2%
Contains more Vitamin B6 +85.2%
Contains more Folate +100%
Contains more Vitamin A +2300%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 122% 2% 18% 0% 8% 24% 12% 0% 12% 0% 20% 5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 36% 0% 0% 3% 4% 7% 4% 7% 0% 0% 3%
Contains more Vitamin C +1003%
Contains more Vitamin B1 +163.6%
Contains more Vitamin B2 +621.4%
Contains more Vitamin B3 +74.2%
Contains more Vitamin B6 +85.2%
Contains more Folate +100%
Contains more Vitamin A +2300%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mulberry Fruit salad
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mulberry Fruit salad Opinion
Calories 43kcal 50kcal Fruit salad
Protein 1.44g 0.51g Mulberry
Fats 0.39g 0.03g Mulberry
Vitamin C 36.4mg 3.3mg Mulberry
Net carbs 8.1g 12.05g Fruit salad
Carbs 9.8g 13.05g Fruit salad
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.85mg 0.25mg Mulberry
Calcium 39mg 11mg Mulberry
Potassium 194mg 116mg Mulberry
Magnesium 18mg 8mg Mulberry
Sugar 8.1g g Fruit salad
Fiber 1.7g 1g Mulberry
Copper 0.06mg 0.05mg Mulberry
Zinc 0.12mg 0.14mg Fruit salad
Starch g g
Phosphorus 38mg 14mg Mulberry
Sodium 10mg 5mg Fruit salad
Vitamin A 25IU 600IU Fruit salad
Vitamin E 0.87mg mg Mulberry
Vitamin D 0µg 0µg
Vitamin B1 0.029mg 0.011mg Mulberry
Vitamin B2 0.101mg 0.014mg Mulberry
Vitamin B3 0.62mg 0.356mg Mulberry
Vitamin B5 mg 0.053mg Fruit salad
Vitamin B6 0.05mg 0.027mg Mulberry
Vitamin B12 0µg 0µg
Vitamin K 7.8µg µg Mulberry
Folate 6µg 3µg Mulberry
Trans Fat 0g 0g
Saturated Fat 0.027g 0.004g Fruit salad
Monounsaturated Fat 0.041g 0.005g Mulberry
Polyunsaturated fat 0.207g 0.011g Mulberry
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry Fruit salad
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Mulberry
6
Fruit salad
Mineral Summary Score
19
Mulberry
7
Fruit salad

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Mulberry
3%
Fruit salad
Carbohydrates
10%
Mulberry
13%
Fruit salad
Fats
2%
Mulberry
0%
Fruit salad

Comparison summary

Which food is richer in minerals?
Mulberry
Mulberry is relatively richer in minerals
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 29)
Which food is richer in vitamins?
Mulberry
Mulberry is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 8.1g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.023g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/nutrients
  2. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.