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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
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.
Contains more Calcium +550%
Contains more Iron +560.7%
Contains more Magnesium +100%
Contains more Phosphorus +46.2%
Contains more Selenium +∞%
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 Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 7% 12% 18% 0% 5% 29% 8% 0%
Contains more Calcium +550%
Contains more Iron +560.7%
Contains more Magnesium +100%
Contains more Phosphorus +46.2%
Contains more Selenium +∞%
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" charts 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 Choline +98.4%
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 Choline Vitamin K 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 7% 20%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 20% 16% 0% 19% 9% 7% 22% 12% 6% 4% 0% 4% 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 Choline +98.4%
Contains more Vitamin K +254.5%
Contains more Vitamin A +1228%
Contains more Vitamin B1 +17.2%
Contains more Vitamin B3 +81.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +35.8%
Contains more Fats +21.9%
Contains more Other +43.8%
Equal in Carbs - 10.55
Equal in Water - 87.59
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more Protein +35.8%
Contains more Fats +21.9%
Contains more Other +43.8%
Equal in Carbs - 10.55
Equal in Water - 87.59

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +83.2%
Contains more Monounsaturated Fat +114.6%
Equal in Saturated Fat - 0.025
10% 15% 75%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.041 g
Polyunsaturated fat: 0.207 g
11% 39% 50%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.113 g
Contains more Polyunsaturated fat +83.2%
Contains more Monounsaturated Fat +114.6%
Equal in Saturated Fat - 0.025

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 0.07g Nectarine
Fructose 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
Manganese 0.054mg Nectarine
Selenium 0.6µg 0µg Mulberry
Vitamin A 25IU 332IU Nectarine
Vitamin A RAE 1µg 17µg Nectarine
Vitamin E 0.87mg 0.77mg Mulberry
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 0.185mg Nectarine
Vitamin B6 0.05mg 0.025mg Mulberry
Folate 6µg 5µg Mulberry
Choline 12.3mg 6.2mg Mulberry
Vitamin K 7.8µg 2.2µg Mulberry
Tryptophan 0.005mg Nectarine
Threonine 0.009mg Nectarine
Isoleucine 0.009mg Nectarine
Leucine 0.014mg Nectarine
Lysine 0.016mg Nectarine
Methionine 0.006mg Nectarine
Phenylalanine 0.021mg Nectarine
Valine 0.013mg Nectarine
Histidine 0.008mg Nectarine
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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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
9%
Nectarine
Minerals Daily Need Coverage Score
16%
Mulberry
9%
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

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. 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.