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  6. Mulberry vs. Brazil nut

Mulberry vs. Brazil nut — In-Depth Nutrition Comparison

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How are mulberries and brazil nut different?

  • Mulberries are richer in vitamin C, while brazil nut is higher in selenium, copper, phosphorus, magnesium, vitamin B1, zinc, vitamin E, and fiber.
  • Brazil nut covers your daily need for selenium, 3484% more than mulberries.
  • Mulberries contain 52 times more vitamin C than brazil nut. Mulberries contain 36.4mg of vitamin C, while brazil nut contains 0.7mg.
  • Mulberries are lower in saturated fat.
  • Mulberries have a higher glycemic index (25) than brazil nut (10).

Mulberries, raw and Nuts, brazilnuts, dried, unblanched types were used in this article.

Infographic

Mulberry vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more MagnesiumMagnesium +1988.9%
Contains more CalciumCalcium +310.3%
Contains more PotassiumPotassium +239.7%
Contains more IronIron +31.4%
Contains more CopperCopper +2805%
Contains more ZincZinc +3283.3%
Contains more PhosphorusPhosphorus +1807.9%
Contains less SodiumSodium -70%
Contains more SeleniumSelenium +319400%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin CVitamin C +5100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +188.6%
Contains more Vitamin B3Vitamin B3 +110.2%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +549.4%
Contains more Vitamin B1Vitamin B1 +2027.6%
Contains more Vitamin B6Vitamin B6 +102%
Contains more FolateFolate +266.7%
Contains more CholineCholine +134.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mulberry Brazil nut DV% diff.
Selenium 0.6µg 1917µg 3484%
Copper 0.06mg 1.743mg 187%
Polyunsaturated fat 0.207g 24.399g 161%
Fats 0.39g 67.1g 103%
Phosphorus 38mg 725mg 98%
Magnesium 18mg 376mg 85%
Saturated fat 0.027g 16.134g 73%
Monounsaturated fat 0.041g 23.879g 60%
Manganese 1.223mg 53%
Vitamin B1 0.029mg 0.617mg 49%
Vitamin C 36.4mg 0.7mg 40%
Zinc 0.12mg 4.06mg 36%
Vitamin E 0.87mg 5.65mg 32%
Calories 43kcal 659kcal 31%
Protein 1.44g 14.32g 26%
Fiber 1.7g 7.5g 23%
Potassium 194mg 659mg 14%
Calcium 39mg 160mg 12%
Iron 1.85mg 2.43mg 7%
Vitamin K 7.8µg 0µg 7%
Vitamin B2 0.101mg 0.035mg 5%
Vitamin B5 0.184mg 4%
Vitamin B6 0.05mg 0.101mg 4%
Folate 6µg 22µg 4%
Choline 12.3mg 28.8mg 3%
Vitamin B3 0.62mg 0.295mg 2%
Carbs 9.8g 11.74g 1%
Net carbs 8.1g 4.24g N/A
Sugar 8.1g 2.33g N/A
Starch 0.25g 0%
Sodium 10mg 3mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.135mg 0%
Threonine 0.365mg 0%
Isoleucine 0.518mg 0%
Leucine 1.19mg 0%
Lysine 0.49mg 0%
Methionine 1.124mg 0%
Phenylalanine 0.639mg 0%
Valine 0.76mg 0%
Histidine 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g 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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more WaterWater +2463.7%
Contains more ProteinProtein +894.4%
Contains more FatsFats +17105.1%
Contains more CarbsCarbs +19.8%
Contains more OtherOther +395.7%

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +58141.5%
Contains more Poly. FatPolyunsaturated fat +11687%

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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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.