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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 Iron +560.7%
Contains more Calcium +550%
Contains more Magnesium +100%
Contains more Phosphorus +46.2%
Contains more Copper +43.3%
Contains more Zinc +41.7%
Contains less Sodium -100%
Equal in Potassium - 201
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 70% 12% 18% 13% 20% 4% 17% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 2% 18% 7% 29% 5% 12% 0%
Contains more Iron +560.7%
Contains more Calcium +550%
Contains more Magnesium +100%
Contains more Phosphorus +46.2%
Contains more Copper +43.3%
Contains more Zinc +41.7%
Contains less Sodium -100%
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 C +574.1%
Contains more Vitamin E +13%
Contains more Vitamin B2 +274.1%
Contains more Vitamin B6 +100%
Contains more Vitamin K +254.5%
Contains more Folate +20%
Contains more Vitamin A +1228%
Contains more Vitamin B1 +17.2%
Contains more Vitamin B3 +81.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 122% 2% 18% 0% 8% 24% 12% 0% 12% 0% 20% 5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 20% 16% 0% 9% 7% 22% 12% 6% 0% 6% 4%
Contains more Vitamin C +574.1%
Contains more Vitamin E +13%
Contains more Vitamin B2 +274.1%
Contains more Vitamin B6 +100%
Contains more Vitamin K +254.5%
Contains more Folate +20%
Contains more Vitamin A +1228%
Contains more Vitamin B1 +17.2%
Contains more Vitamin B3 +81.5%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
9%
Mulberry
6%
Nectarine
Carbohydrates
10%
Mulberry
11%
Nectarine
Fats
2%
Mulberry
1%
Nectarine

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mulberry Nectarine
Lower in Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Nectarine
Nectarine contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Mulberry Nectarine Opinion
Calories 43 44 Nectarine
Protein 1.44 1.06 Mulberry
Fats 0.39 0.32 Mulberry
Vitamin C 36.4 5.4 Mulberry
Carbs 9.8 10.55 Nectarine
Cholesterol 0 0
Vitamin D 0 0
Iron 1.85 0.28 Mulberry
Calcium 39 6 Mulberry
Potassium 194 201 Nectarine
Magnesium 18 9 Mulberry
Sugars 8.1 7.89 Nectarine
Fiber 1.7 1.7
Copper 0.06 0.086 Nectarine
Zinc 0.12 0.17 Nectarine
Starch 0.07 Nectarine
Phosphorus 38 26 Mulberry
Sodium 10 0 Nectarine
Vitamin A 25 332 Nectarine
Vitamin E 0.87 0.77 Mulberry
Vitamin D 0 0
Vitamin B1 0.029 0.034 Nectarine
Vitamin B2 0.101 0.027 Mulberry
Vitamin B3 0.62 1.125 Nectarine
Vitamin B5 0.185 Nectarine
Vitamin B6 0.05 0.025 Mulberry
Vitamin B12 0 0
Vitamin K 7.8 2.2 Mulberry
Folate 6 5 Mulberry
Trans Fat 0 0
Saturated Fat 0.027 0.025 Nectarine
Monounsaturated Fat 0.041 0.088 Nectarine
Polyunsaturated fat 0.207 0.113 Mulberry
Tryptophan 0.005 Nectarine
Threonine 0.009 Nectarine
Isoleucine 0.009 Nectarine
Leucine 0.014 Nectarine
Lysine 0.016 Nectarine
Methionine 0.006 Nectarine
Phenylalanine 0.021 Nectarine
Valine 0.013 Nectarine
Histidine 0.008 Nectarine
Fructose 1.37 Nectarine

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 of 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.