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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +254.5%
Contains more Iron +640%
Contains more Magnesium +125%
Contains more Phosphorus +171.4%
Contains more Potassium +67.2%
Contains more Copper +20%
Contains less Sodium -50%
Contains more Zinc +16.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 6% 6% 11% 1% 4% 17% 20% 0%
Contains more Calcium +254.5%
Contains more Iron +640%
Contains more Magnesium +125%
Contains more Phosphorus +171.4%
Contains more Potassium +67.2%
Contains more Copper +20%
Contains less Sodium -50%
Contains more Zinc +16.7%

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 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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 7% 20%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0% 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +182.4%
Contains more Fats +1200%
Contains more Other +165.4%
Contains more Carbs +33.2%
Equal in Water - 86.15
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more Protein +182.4%
Contains more Fats +1200%
Contains more Other +165.4%
Contains more Carbs +33.2%
Equal in Water - 86.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +720%
Contains more Polyunsaturated fat +1781.8%
Contains less Saturated Fat -85.2%
10% 15% 75%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.041 g
Polyunsaturated fat: 0.207 g
20% 25% 55%
Saturated Fat: 0.004 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.011 g
Contains more Monounsaturated Fat +720%
Contains more Polyunsaturated fat +1781.8%
Contains less Saturated 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.
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
Net carbs 8.1g 12.05g Fruit salad
Protein 1.44g 0.51g Mulberry
Fats 0.39g 0.03g Mulberry
Carbs 9.8g 13.05g Fruit salad
Calories 43kcal 50kcal Fruit salad
Sugar 8.1g Fruit salad
Fiber 1.7g 1g Mulberry
Calcium 39mg 11mg Mulberry
Iron 1.85mg 0.25mg Mulberry
Magnesium 18mg 8mg Mulberry
Phosphorus 38mg 14mg Mulberry
Potassium 194mg 116mg Mulberry
Sodium 10mg 5mg Fruit salad
Zinc 0.12mg 0.14mg Fruit salad
Copper 0.06mg 0.05mg Mulberry
Manganese 0.151mg Fruit salad
Selenium 0.6µg Mulberry
Vitamin A 25IU 600IU Fruit salad
Vitamin A RAE 1µg 30µg Fruit salad
Vitamin E 0.87mg Mulberry
Vitamin C 36.4mg 3.3mg Mulberry
Vitamin B1 0.029mg 0.011mg Mulberry
Vitamin B2 0.101mg 0.014mg Mulberry
Vitamin B3 0.62mg 0.356mg Mulberry
Vitamin B5 0.053mg Fruit salad
Vitamin B6 0.05mg 0.027mg Mulberry
Folate 6µg 3µg Mulberry
Choline 12.3mg Mulberry
Vitamin K 7.8µg Mulberry
Saturated Fat 0.027g 0.004g Fruit salad
Monounsaturated Fat 0.041g 0.005g Mulberry
Polyunsaturated fat 0.207g 0.011g Mulberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry Fruit salad
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
17%
Mulberry
5%
Fruit salad
Minerals Daily Need Coverage Score
16%
Mulberry
8%
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

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. 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.