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Mulberry vs. Mussels — In-Depth Nutrition Comparison

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A recap on differences between mulberries and mussels

  • Mulberries have more vitamin C; however, mussels is higher in vitamin B12, selenium, iron, phosphorus, vitamin B2, zinc, vitamin B1, and folate.
  • Mussels covers your daily vitamin B12 needs 1000% more than mulberries.
  • Mussels contains 3 times less vitamin C than mulberries. Mulberries contain 36.4mg of vitamin C, while mussels contains 13.6mg.
  • The glycemic index of mussels is higher.

Food varieties used in this article are Mulberries, raw and Mollusks, mussel, blue, cooked, moist heat.

Infographic

Mulberry vs Mussels 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 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
Contains more CalciumCalcium +18.2%
Contains less SodiumSodium -97.3%
Contains more MagnesiumMagnesium +105.6%
Contains more PotassiumPotassium +38.1%
Contains more IronIron +263.2%
Contains more CopperCopper +148.3%
Contains more ZincZinc +2125%
Contains more PhosphorusPhosphorus +650%
Contains more SeleniumSelenium +14833.3%

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 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 0%
Contains more Vitamin CVitamin C +167.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +9000%
Contains more Vitamin B1Vitamin B1 +934.5%
Contains more Vitamin B2Vitamin B2 +315.8%
Contains more Vitamin B3Vitamin B3 +383.9%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1166.7%
~equal in Vitamin D ~µg

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
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
Contains more CarbsCarbs +32.6%
Contains more WaterWater +43.4%
Contains more ProteinProtein +1552.8%
Contains more FatsFats +1048.7%
Contains more OtherOther +360.9%

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
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 g
Contains less Sat. FatSaturated fat -96.8%
Contains more Mono. FatMonounsaturated fat +2373.2%
Contains more Poly. FatPolyunsaturated fat +485.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mulberry Mussels DV% diff.
Vitamin B12 0µg 24µg 1000%
Manganese 6.8mg 296%
Selenium 0.6µg 89.6µg 162%
Iron 1.85mg 6.72mg 61%
Protein 1.44g 23.8g 45%
Phosphorus 38mg 285mg 35%
Vitamin C 36.4mg 13.6mg 25%
Vitamin B2 0.101mg 0.42mg 25%
Zinc 0.12mg 2.67mg 23%
Vitamin B1 0.029mg 0.3mg 23%
Cholesterol 0mg 56mg 19%
Vitamin B5 0.95mg 19%
Folate 6µg 76µg 18%
Sodium 10mg 369mg 16%
Vitamin B3 0.62mg 3mg 15%
Copper 0.06mg 0.149mg 10%
Vitamin A 1µg 91µg 10%
Vitamin K 7.8µg 7%
Polyunsaturated fat 0.207g 1.212g 7%
Fiber 1.7g 0g 7%
Calories 43kcal 172kcal 6%
Vitamin E 0.87mg 6%
Fats 0.39g 4.48g 6%
Magnesium 18mg 37mg 5%
Vitamin B6 0.05mg 0.1mg 4%
Saturated fat 0.027g 0.85g 4%
Potassium 194mg 268mg 2%
Choline 12.3mg 2%
Monounsaturated fat 0.041g 1.014g 2%
Calcium 39mg 33mg 1%
Carbs 9.8g 7.39g 1%
Net carbs 8.1g 7.39g N/A
Sugar 8.1g N/A
Tryptophan 0.267mg 0%
Threonine 1.025mg 0%
Isoleucine 1.036mg 0%
Leucine 1.676mg 0%
Lysine 1.779mg 0%
Methionine 0.537mg 0%
Phenylalanine 0.853mg 0%
Valine 1.04mg 0%
Histidine 0.457mg 0%
Omega-3 - EPA 0g 0.276g N/A
Omega-3 - DHA 0g 0.506g N/A
Omega-3 - DPA 0g 0.044g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry Mussels
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
265%
Mussels
Minerals Daily Need Coverage Score
16%
Mulberry
198%
Mussels

Comparison summary

Which food is richer in minerals?
Mussels
Mussels is relatively richer in minerals
Which food is lower in Sugar?
Mussels
Mussels is lower in Sugar (difference - 8.1g)
Which food is lower in Cholesterol?
Mulberry
Mulberry is lower in Cholesterol (difference - 56mg)
Which food contains less Sodium?
Mulberry
Mulberry contains less Sodium (difference - 359mg)
Which food is lower in Saturated fat?
Mulberry
Mulberry is lower in Saturated fat (difference - 0.823g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 25)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $6.6)
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

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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.