Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Mulberry vs. Bran raw — In-Depth Nutrition Comparison

Compare

Summary of differences between mulberries and bran raw

  • Mulberries have more vitamin C, while bran raw has more phosphorus, vitamin B1, selenium, fiber, magnesium, iron, copper, zinc, and folate.
  • Bran raw covers your daily need for phosphorus, 99% more than mulberries.
  • Mulberries have a lower glycemic index. The glycemic index of mulberries is 25, while the glycemic index of bran raw is 56.

These are the specific foods used in this comparison Mulberries, raw and Oat bran, raw.

Infographic

Mulberry vs Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more MagnesiumMagnesium +1205.6%
Contains more CalciumCalcium +48.7%
Contains more PotassiumPotassium +191.8%
Contains more IronIron +192.4%
Contains more CopperCopper +571.7%
Contains more ZincZinc +2491.7%
Contains more PhosphorusPhosphorus +1831.6%
Contains less SodiumSodium -60%
Contains more SeleniumSelenium +7433.3%

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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +143.8%
Contains more Vitamin EVitamin E +16.1%
Contains more Vitamin B1Vitamin B1 +3934.5%
Contains more Vitamin B2Vitamin B2 +117.8%
Contains more Vitamin B3Vitamin B3 +50.6%
Contains more Vitamin B6Vitamin B6 +230%
Contains more FolateFolate +766.7%
Contains more CholineCholine +161.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more WaterWater +1238.6%
Contains more ProteinProtein +1101.4%
Contains more FatsFats +1702.6%
Contains more CarbsCarbs +575.7%
Contains more OtherOther +320.3%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +5695.1%
Contains more Poly. FatPolyunsaturated fat +1236.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mulberry Bran raw
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mulberry Bran raw DV% diff.
Manganese 5.63mg 245%
Phosphorus 38mg 734mg 99%
Vitamin B1 0.029mg 1.17mg 95%
Selenium 0.6µg 45.2µg 81%
Fiber 1.7g 15.4g 55%
Magnesium 18mg 235mg 52%
Iron 1.85mg 5.41mg 45%
Vitamin C 36.4mg 0mg 40%
Copper 0.06mg 0.403mg 38%
Protein 1.44g 17.3g 32%
Vitamin B5 1.494mg 30%
Zinc 0.12mg 3.11mg 27%
Carbs 9.8g 66.22g 19%
Polyunsaturated fat 0.207g 2.766g 17%
Folate 6µg 52µg 12%
Potassium 194mg 566mg 11%
Calories 43kcal 246kcal 10%
Fats 0.39g 7.03g 10%
Vitamin B2 0.101mg 0.22mg 9%
Vitamin B6 0.05mg 0.165mg 9%
Saturated fat 0.027g 1.328g 6%
Monounsaturated fat 0.041g 2.376g 6%
Choline 12.3mg 32.2mg 4%
Vitamin K 7.8µg 3.2µg 4%
Vitamin B3 0.62mg 0.934mg 2%
Calcium 39mg 58mg 2%
Vitamin E 0.87mg 1.01mg 1%
Net carbs 8.1g 50.82g N/A
Sugar 8.1g 1.45g N/A
Sodium 10mg 4mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.335mg 0%
Threonine 0.502mg 0%
Isoleucine 0.668mg 0%
Leucine 1.374mg 0%
Lysine 0.76mg 0%
Methionine 0.335mg 0%
Phenylalanine 0.908mg 0%
Valine 0.964mg 0%
Histidine 0.41mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry Bran raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
44%
Bran raw
Minerals Daily Need Coverage Score
16%
Mulberry
195%
Bran raw

Comparison summary

Which food is lower in Saturated fat?
Mulberry
Mulberry is lower in Saturated fat (difference - 1.301g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 31)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 6.65g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 6mg)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $0.4)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw
Bran raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.