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Mulberry vs Nectarine - In-Depth Nutrition Comparison

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Differences between Mulberry and Nectarine

  • Mulberry is higher than Nectarine in Vitamin C, Iron, and Vitamin B2.
  • Mulberry's daily need coverage for Vitamin C is 34% higher.
  • Mulberry has 7 times more Iron than Nectarine. While Mulberry has 1.85mg of Iron, Nectarine has only 0.28mg.

The food types used in this comparison are Mulberries, raw and Nectarines, raw.

Infographic

Mulberry vs Nectarine 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +550%
Contains more Iron +560.7%
Contains more Magnesium +100%
Contains more Phosphorus +46.2%
Contains less Sodium -100%
Contains more Zinc +41.7%
Contains more Copper +43.3%
Equal in Potassium - 201
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 70% 13% 17% 18% 2% 4% 20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 11% 7% 12% 18% 0% 5% 29%
Contains more Calcium +550%
Contains more Iron +560.7%
Contains more Magnesium +100%
Contains more Phosphorus +46.2%
Contains less Sodium -100%
Contains more Zinc +41.7%
Contains more Copper +43.3%
Equal in Potassium - 201

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +13%
Contains more Vitamin C +574.1%
Contains more Vitamin B2 +274.1%
Contains more Vitamin B6 +100%
Contains more Folate +20%
Contains more Vitamin K +254.5%
Contains more Vitamin A +1228%
Contains more Vitamin B1 +17.2%
Contains more Vitamin B3 +81.5%
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 20% 16% 0% 19% 9% 7% 22% 12% 6% 4% 0% 6%
Contains more Vitamin E +13%
Contains more Vitamin C +574.1%
Contains more Vitamin B2 +274.1%
Contains more Vitamin B6 +100%
Contains more Folate +20%
Contains more Vitamin K +254.5%
Contains more Vitamin A +1228%
Contains more Vitamin B1 +17.2%
Contains more Vitamin B3 +81.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mulberry Nectarine
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mulberry Nectarine Opinion
Net carbs 8.1g 8.85g Nectarine
Protein 1.44g 1.06g Mulberry
Fats 0.39g 0.32g Mulberry
Carbs 9.8g 10.55g Nectarine
Calories 43kcal 44kcal Nectarine
Starch g 0.07g Nectarine
Fructose g 1.37g Nectarine
Sugar 8.1g 7.89g Nectarine
Fiber 1.7g 1.7g
Calcium 39mg 6mg Mulberry
Iron 1.85mg 0.28mg Mulberry
Magnesium 18mg 9mg Mulberry
Phosphorus 38mg 26mg Mulberry
Potassium 194mg 201mg Nectarine
Sodium 10mg 0mg Nectarine
Zinc 0.12mg 0.17mg Nectarine
Copper 0.06mg 0.086mg Nectarine
Vitamin A 25IU 332IU Nectarine
Vitamin E 0.87mg 0.77mg Mulberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 36.4mg 5.4mg Mulberry
Vitamin B1 0.029mg 0.034mg Nectarine
Vitamin B2 0.101mg 0.027mg Mulberry
Vitamin B3 0.62mg 1.125mg Nectarine
Vitamin B5 mg 0.185mg Nectarine
Vitamin B6 0.05mg 0.025mg Mulberry
Folate 6µg 5µg Mulberry
Vitamin B12 0µg 0µg
Vitamin K 7.8µg 2.2µg Mulberry
Tryptophan mg 0.005mg Nectarine
Threonine mg 0.009mg Nectarine
Isoleucine mg 0.009mg Nectarine
Leucine mg 0.014mg Nectarine
Lysine mg 0.016mg Nectarine
Methionine mg 0.006mg Nectarine
Phenylalanine mg 0.021mg Nectarine
Valine mg 0.013mg Nectarine
Histidine mg 0.008mg Nectarine
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g 0.025g Nectarine
Monounsaturated Fat 0.041g 0.088g Nectarine
Polyunsaturated fat 0.207g 0.113g Mulberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry Nectarine
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Mulberry
10
Nectarine
Mineral Summary Score
19
Mulberry
10
Nectarine

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Mulberry
6%
Nectarine
Carbohydrates
10%
Mulberry
11%
Nectarine
Fats
2%
Mulberry
1%
Nectarine

Comparison summary

Which food is lower in Sugar?
Nectarine
Nectarine is lower in Sugar (difference - 0.21g)
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Nectarine
Nectarine is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 18)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.