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  6. Mulberry vs. Mixed nuts

Mulberry vs. Mixed nuts — In-Depth Nutrition Comparison

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What are the differences between mulberries and mixed nuts?

  • Mulberries are higher in vitamin C, yet mixed nuts are higher in copper, selenium, phosphorus, magnesium, vitamin E, vitamin B3, zinc, and vitamin B6.
  • Mixed nuts' daily need coverage for copper is 94% more.
  • Mulberries have 73 times more vitamin C than mixed nuts. While mulberries have 36.4mg of vitamin C, mixed nuts have only 0.5mg.
  • The amount of saturated fat in mulberries is lower.

We used Mulberries, raw and Nuts, mixed nuts, oil roasted, with peanuts, without salt added types in this article.

Infographic

Mulberry vs Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more MagnesiumMagnesium +1172.2%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +225.8%
Contains more IronIron +41.1%
Contains more CopperCopper +1411.7%
Contains more ZincZinc +2700%
Contains more PhosphorusPhosphorus +1100%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +5550%

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +7180%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +36.8%
Contains more Vitamin EVitamin E +798.9%
Contains more Vitamin B1Vitamin B1 +551.7%
Contains more Vitamin B2Vitamin B2 +94.1%
Contains more Vitamin B3Vitamin B3 +1143.4%
Contains more Vitamin B6Vitamin B6 +604%
Contains more FolateFolate +1283.3%
Contains more CholineCholine +322.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mulberry Mixed nuts DV% diff.
Polyunsaturated fat 0.207g 14.612g 96%
Copper 0.06mg 0.907mg 94%
Manganese 2.04mg 89%
Fats 0.39g 53.95g 82%
Monounsaturated fat 0.041g 28.488g 71%
Selenium 0.6µg 33.9µg 61%
Phosphorus 38mg 456mg 60%
Magnesium 18mg 229mg 50%
Vitamin E 0.87mg 7.82mg 46%
Vitamin B3 0.62mg 7.709mg 44%
Vitamin C 36.4mg 0.5mg 40%
Saturated fat 0.027g 8.711g 39%
Protein 1.44g 20.04g 37%
Zinc 0.12mg 3.36mg 29%
Calories 43kcal 607kcal 28%
Vitamin B6 0.05mg 0.352mg 23%
Vitamin B5 1.14mg 23%
Fiber 1.7g 7g 21%
Folate 6µg 83µg 19%
Vitamin B1 0.029mg 0.189mg 13%
Potassium 194mg 632mg 13%
Iron 1.85mg 2.61mg 10%
Calcium 39mg 117mg 8%
Choline 12.3mg 52mg 7%
Vitamin B2 0.101mg 0.196mg 7%
Carbs 9.8g 21.05g 4%
Starch 4.2g 2%
Vitamin K 7.8µg 5.7µg 2%
Net carbs 8.1g 14.05g N/A
Sugar 8.1g 4.15g N/A
Sodium 10mg 5mg 0%
Vitamin A 1µg 0µg 0%
Trans fat 0g 0.055g N/A
Tryptophan 0.22mg 0%
Threonine 0.703mg 0%
Isoleucine 0.826mg 0%
Leucine 1.656mg 0%
Lysine 0.782mg 0%
Methionine 0.283mg 0%
Phenylalanine 1.182mg 0%
Valine 1.001mg 0%
Histidine 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more WaterWater +4115.4%
Contains more ProteinProtein +1291.7%
Contains more FatsFats +13733.3%
Contains more CarbsCarbs +114.8%
Contains more OtherOther +317.4%

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +69382.9%
Contains more Poly. FatPolyunsaturated fat +6958.9%

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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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.