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  6. Mulberry vs. Navajo frybread

Mulberry vs. Navajo frybread — In-Depth Nutrition Comparison

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Important differences between mulberries and navajo frybread

  • Mulberries have more vitamin K; however, navajo frybread is richer in vitamin B1, selenium, folate, iron, vitamin B3, phosphorus, and vitamin B2.
  • Navajo frybread's daily need coverage for vitamin B1 is 33% more.
  • Mulberries contain 10 times more vitamin K than navajo frybread. Mulberries contain 7.8µg of vitamin K, while navajo frybread contains 0.8µg.
  • Mulberries contain less sodium.
  • Navajo frybread has a higher glycemic index. The glycemic index of navajo frybread is 70, while the glycemic index of mulberries is 25.

The food varieties used in the comparison are Mulberries, raw and Frybread, made with lard (Navajo).

Infographic

Mulberry vs Navajo frybread 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 13% 17% 6.8% 152% 30% 9.5% 53% 43% 39% 101%
Contains more PotassiumPotassium +151.9%
Contains less SodiumSodium -97%
Contains more CalciumCalcium +46.2%
Contains more IronIron +118.4%
Contains more CopperCopper +51.7%
Contains more ZincZinc +191.7%
Contains more PhosphorusPhosphorus +223.7%
Contains more SeleniumSelenium +3000%
~equal in Magnesium ~18mg

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% 108% 50% 86% 9.8% 8.8% 0% 2% 92% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +31.6%
Contains more Vitamin KVitamin K +875%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1382.8%
Contains more Vitamin B2Vitamin B2 +114.9%
Contains more Vitamin B3Vitamin B3 +642.4%
Contains more FolateFolate +1933.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mulberry Navajo frybread DV% diff.
Vitamin C 36.4mg 40%
Vitamin B1 0.029mg 0.43mg 33%
Selenium 0.6µg 18.6µg 33%
Folate 6µg 122µg 29%
Iron 1.85mg 4.04mg 27%
Vitamin B3 0.62mg 4.603mg 25%
Saturated fat 0.027g 4.621g 21%
Starch 42.85g 18%
Fats 0.39g 12.22g 18%
Calories 43kcal 330kcal 14%
Sodium 10mg 329mg 14%
Carbs 9.8g 48.26g 13%
Manganese 0.297mg 13%
Phosphorus 38mg 123mg 12%
Monounsaturated fat 0.041g 4.411g 11%
Protein 1.44g 6.69g 11%
Vitamin B2 0.101mg 0.217mg 9%
Fiber 1.7g 7%
Polyunsaturated fat 0.207g 1.055g 6%
Vitamin E 0.87mg 0mg 6%
Vitamin K 7.8µg 0.8µg 6%
Potassium 194mg 77mg 3%
Copper 0.06mg 0.091mg 3%
Vitamin B5 0.164mg 3%
Calcium 39mg 57mg 2%
Cholesterol 0mg 7mg 2%
Choline 12.3mg 2%
Zinc 0.12mg 0.35mg 2%
Vitamin B6 0.05mg 0.038mg 1%
Net carbs 8.1g 48.26g N/A
Magnesium 18mg 18mg 0%
Sugar 8.1g 2.03g N/A
Vitamin A 1µg 0%
Omega-3 - ALA 0.051g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Eicosadienoic acid 0.018g 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
7% 12% 48% 32%
Protein: 6.69 g
Fats: 12.22 g
Carbs: 48.26 g
Water: 31.57 g
Other: 1.26 g
Contains more WaterWater +177.7%
Contains more ProteinProtein +364.6%
Contains more FatsFats +3033.3%
Contains more CarbsCarbs +392.4%
Contains more OtherOther +82.6%

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
46% 44% 10%
Saturated fat: Sat. Fat 4.621 g
Monounsaturated fat: Mono. Fat 4.411 g
Polyunsaturated fat: Poly. Fat 1.055 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +10658.5%
Contains more Poly. FatPolyunsaturated fat +409.7%

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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. Navajo frybread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167635/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.