Mulberry vs. Fruit salad — In-Depth Nutrition Comparison
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Summary of differences between mulberries and fruit salad
- Mulberries have more vitamin C, iron, and vitamin B2, while fruit salad has more vitamin A.
- Mulberries cover your daily need for vitamin C, 37% more than fruit salad.
- Mulberries contain 7 times more iron than fruit salad. While mulberries contain 1.85mg of iron, fruit salad contains only 0.25mg.
- Mulberries have a lower glycemic index. The glycemic index of mulberries is 25, while the glycemic index of fruit salad is 54.
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
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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.
| Contains more MagnesiumMagnesium | +125% |
| Contains more CalciumCalcium | +254.5% |
| Contains more PotassiumPotassium | +67.2% |
| Contains more IronIron | +640% |
| Contains more CopperCopper | +20% |
| Contains more PhosphorusPhosphorus | +171.4% |
| Contains more SeleniumSelenium | +∞% |
| Contains more ZincZinc | +16.7% |
| Contains less SodiumSodium | -50% |
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.
| Contains more Vitamin CVitamin C | +1003% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +163.6% |
| Contains more Vitamin B2Vitamin B2 | +621.4% |
| Contains more Vitamin B3Vitamin B3 | +74.2% |
| Contains more Vitamin B6Vitamin B6 | +85.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +100% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +2900% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.44 g
Fats:
0.39 g
Carbs:
9.8 g
Water:
87.68 g
Other:
0.69 g
Protein:
0.51 g
Fats:
0.03 g
Carbs:
13.05 g
Water:
86.15 g
Other:
0.26 g
| Contains more ProteinProtein | +182.4% |
| Contains more FatsFats | +1200% |
| Contains more OtherOther | +165.4% |
| Contains more CarbsCarbs | +33.2% |
~equal in
Water
~86.15g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.027 g
Monounsaturated fat:
Mono. Fat
0.041 g
Polyunsaturated fat:
Poly. Fat
0.207 g
Saturated fat:
Sat. Fat
0.004 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.011 g
| Contains more Mono. FatMonounsaturated fat | +720% |
| Contains more Poly. FatPolyunsaturated fat | +1781.8% |
| Contains less Sat. FatSaturated fat | -85.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 36.4mg | 3.3mg | 37% |
| Iron | 1.85mg | 0.25mg | 20% |
| Vitamin B2 | 0.101mg | 0.014mg | 7% |
| Vitamin K | 7.8µg | 7% | |
| Manganese | 0.151mg | 7% | |
| Vitamin E | 0.87mg | 6% | |
| Calcium | 39mg | 11mg | 3% |
| Fiber | 1.7g | 1g | 3% |
| Phosphorus | 38mg | 14mg | 3% |
| Vitamin A | 1µg | 30µg | 3% |
| Magnesium | 18mg | 8mg | 2% |
| Potassium | 194mg | 116mg | 2% |
| Choline | 12.3mg | 2% | |
| Vitamin B1 | 0.029mg | 0.011mg | 2% |
| Vitamin B6 | 0.05mg | 0.027mg | 2% |
| Vitamin B3 | 0.62mg | 0.356mg | 2% |
| Protein | 1.44g | 0.51g | 2% |
| Polyunsaturated fat | 0.207g | 0.011g | 1% |
| Copper | 0.06mg | 0.05mg | 1% |
| Selenium | 0.6µg | 1% | |
| Folate | 6µg | 3µg | 1% |
| Carbs | 9.8g | 13.05g | 1% |
| Fats | 0.39g | 0.03g | 1% |
| Vitamin B5 | 0.053mg | 1% | |
| Calories | 43kcal | 50kcal | 0% |
| Net carbs | 8.1g | 12.05g | N/A |
| Sugar | 8.1g | N/A | |
| Zinc | 0.12mg | 0.14mg | 0% |
| Sodium | 10mg | 5mg | 0% |
| Saturated fat | 0.027g | 0.004g | 0% |
| Monounsaturated fat | 0.041g | 0.005g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
3%
Minerals Daily Need Coverage Score
16%
8%
Comparison summary
Which food is richer in minerals?
Mulberry is relatively richer in minerals
Which food is lower in glycemic index?
Mulberry is lower in glycemic index (difference - 29)
Which food is richer in vitamins?
Mulberry is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad is lower in Sugar (difference - 8.1g)
Which food contains less Sodium?
Fruit salad contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Fruit salad is lower in Saturated fat (difference - 0.023g)
Which food is cheaper?
Fruit salad is cheaper (difference - $0.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)