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Mulberry vs. Grape — In-Depth Nutrition Comparison

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Differences between Mulberry and Grape

  • Mulberry is higher in Vitamin C, and Iron, however, Grape is richer in Vitamin K, and Vitamin B1.
  • Mulberry's daily need coverage for Vitamin C is 36% higher.
  • Mulberry has 6 times more Iron than Grape. While Mulberry has 1.85mg of Iron, Grape has only 0.29mg.

The food types used in this comparison are Mulberries, raw and Grapes, american type (slip skin), raw.

Infographic

Mulberry vs Grape 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.
:
2
Grape
Contains more Calcium +178.6%
Contains more Iron +537.9%
Contains more Magnesium +260%
Contains more Phosphorus +280%
Contains more Zinc +200%
Contains more Copper +50%
Contains more Selenium +500%
Contains less Sodium -80%
Equal in Potassium - 191
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 5% 11% 4% 5% 17% 1% 2% 14% 94% 1%
Contains more Calcium +178.6%
Contains more Iron +537.9%
Contains more Magnesium +260%
Contains more Phosphorus +280%
Contains more Zinc +200%
Contains more Copper +50%
Contains more Selenium +500%
Contains less Sodium -80%
Equal in Potassium - 191

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.
:
5
Grape
Contains more Vitamin E +357.9%
Contains more Vitamin C +810%
Contains more Vitamin B2 +77.2%
Contains more Vitamin B3 +106.7%
Contains more Folate +50%
Contains more Vitamin A +300%
Contains more Vitamin B1 +217.2%
Contains more Vitamin B6 +120%
Contains more Vitamin K +87.2%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 37%
Contains more Vitamin E +357.9%
Contains more Vitamin C +810%
Contains more Vitamin B2 +77.2%
Contains more Vitamin B3 +106.7%
Contains more Folate +50%
Contains more Vitamin A +300%
Contains more Vitamin B1 +217.2%
Contains more Vitamin B6 +120%
Contains more Vitamin K +87.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Grape
Contains more Protein +128.6%
Contains more Fats +11.4%
Contains more Other +21.1%
Contains more Carbs +75%
Equal in Water - 81.3
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more Protein +128.6%
Contains more Fats +11.4%
Contains more Other +21.1%
Contains more Carbs +75%
Equal in Water - 81.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
0
Grape
Contains less Saturated Fat -76.3%
Contains more Monounsaturated Fat +192.9%
Contains more Polyunsaturated fat +102.9%
10% 15% 75%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.041 g
Polyunsaturated fat: 0.207 g
50% 6% 44%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.102 g
Contains less Saturated Fat -76.3%
Contains more Monounsaturated Fat +192.9%
Contains more Polyunsaturated fat +102.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mulberry Grape Opinion
Net carbs 8.1g 16.25g Grape
Protein 1.44g 0.63g Mulberry
Fats 0.39g 0.35g Mulberry
Carbs 9.8g 17.15g Grape
Calories 43kcal 67kcal Grape
Sugar 8.1g 16.25g Mulberry
Fiber 1.7g 0.9g Mulberry
Calcium 39mg 14mg Mulberry
Iron 1.85mg 0.29mg Mulberry
Magnesium 18mg 5mg Mulberry
Phosphorus 38mg 10mg Mulberry
Potassium 194mg 191mg Mulberry
Sodium 10mg 2mg Grape
Zinc 0.12mg 0.04mg Mulberry
Copper 0.06mg 0.04mg Mulberry
Manganese 0.718mg Grape
Selenium 0.6µg 0.1µg Mulberry
Vitamin A 25IU 100IU Grape
Vitamin A RAE 1µg 5µg Grape
Vitamin E 0.87mg 0.19mg Mulberry
Vitamin C 36.4mg 4mg Mulberry
Vitamin B1 0.029mg 0.092mg Grape
Vitamin B2 0.101mg 0.057mg Mulberry
Vitamin B3 0.62mg 0.3mg Mulberry
Vitamin B5 0.024mg Grape
Vitamin B6 0.05mg 0.11mg Grape
Folate 6µg 4µg Mulberry
Vitamin K 7.8µg 14.6µg Grape
Tryptophan 0.003mg Grape
Threonine 0.017mg Grape
Isoleucine 0.005mg Grape
Leucine 0.013mg Grape
Lysine 0.014mg Grape
Methionine 0.021mg Grape
Phenylalanine 0.013mg Grape
Valine 0.017mg Grape
Histidine 0.023mg Grape
Saturated Fat 0.027g 0.114g Mulberry
Monounsaturated Fat 0.041g 0.014g Mulberry
Polyunsaturated fat 0.207g 0.102g Mulberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry Grape
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
11%
Grape
Minerals Daily Need Coverage Score
16%
Mulberry
15%
Grape

Comparison summary

Which food is lower in Sugar?
Mulberry
Mulberry is lower in Sugar (difference - 8.15g)
Which food is lower in Saturated Fat?
Mulberry
Mulberry is lower in Saturated Fat (difference - 0.087g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 24)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $0.1)
Which food is richer in minerals?
Mulberry
Mulberry is relatively richer in minerals
Which food contains less Sodium?
Grape
Grape contains less Sodium (difference - 8mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.