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Mulberry vs. Maple sugar — In-Depth Nutrition Comparison

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Significant differences between mulberries and maple sugar

  • Mulberries are richer in vitamin C, fiber, vitamin B2, vitamin K, and vitamin E, while maple sugar is higher in zinc and calcium.
  • Maple sugar covers your daily zinc needs 54% more than mulberries.
  • Maple sugar has a higher glycemic index (63) than mulberries (25).

Specific food types used in this comparison are Mulberries, raw and Sugars, maple.

Infographic

Mulberry vs Maple sugar 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Contains more IronIron +14.9%
Contains more PhosphorusPhosphorus +1166.7%
Contains more CalciumCalcium +130.8%
Contains more PotassiumPotassium +41.2%
Contains more CopperCopper +65%
Contains more ZincZinc +4950%
Contains more SeleniumSelenium +33.3%
~equal in Magnesium ~19mg
~equal in Sodium ~11mg

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%
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% 0% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +222.2%
Contains more Vitamin B2Vitamin B2 +676.9%
Contains more Vitamin B3Vitamin B3 +1450%
Contains more Vitamin B6Vitamin B6 +1566.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +485.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +1340%
Contains more FatsFats +95%
Contains more WaterWater +996%
Contains more CarbsCarbs +827.6%
Contains more OtherOther +15.9%

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
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
Contains less Sat. FatSaturated fat -25%
Contains more Poly. FatPolyunsaturated fat +107%
Contains more Mono. FatMonounsaturated fat +56.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mulberry Maple sugar DV% diff.
Manganese 4.422mg 192%
Zinc 0.12mg 6.06mg 54%
Vitamin C 36.4mg 0mg 40%
Carbs 9.8g 90.9g 27%
Calories 43kcal 354kcal 16%
Vitamin K 7.8µg 0µg 7%
Vitamin B2 0.101mg 0.013mg 7%
Fiber 1.7g 0g 7%
Vitamin E 0.87mg 0mg 6%
Calcium 39mg 90mg 5%
Phosphorus 38mg 3mg 5%
Vitamin B3 0.62mg 0.04mg 4%
Vitamin B6 0.05mg 0.003mg 4%
Copper 0.06mg 0.099mg 4%
Iron 1.85mg 1.61mg 3%
Protein 1.44g 0.1g 3%
Potassium 194mg 274mg 2%
Folate 6µg 0µg 2%
Choline 12.3mg 2.1mg 2%
Vitamin B1 0.029mg 0.009mg 2%
Vitamin B5 0.048mg 1%
Polyunsaturated fat 0.207g 0.1g 1%
Fats 0.39g 0.2g 0%
Net carbs 8.1g 90.9g N/A
Magnesium 18mg 19mg 0%
Sugar 8.1g 84.87g N/A
Sodium 10mg 11mg 0%
Vitamin A 1µg 0µg 0%
Selenium 0.6µg 0.8µg 0%
Saturated fat 0.027g 0.036g 0%
Monounsaturated fat 0.041g 0.064g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry Maple sugar
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
1%
Maple sugar
Minerals Daily Need Coverage Score
16%
Mulberry
91%
Maple sugar

Comparison summary

Which food is lower in Sugar?
Mulberry
Mulberry is lower in Sugar (difference - 76.77g)
Which food contains less Sodium?
Mulberry
Mulberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Mulberry
Mulberry is lower in Saturated fat (difference - 0.009g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 38)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $3.6)
Which food is richer in vitamins?
Mulberry
Mulberry is relatively richer in vitamins
Which food is richer in minerals?
Maple sugar
Maple sugar is relatively richer in minerals
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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.