Mulberry vs. Pilaf — In-Depth Nutrition Comparison
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Important differences between mulberries and pilaf
- Mulberries have more vitamin C; however, pilaf is richer in selenium, folate, vitamin B1, vitamin B3, vitamin B6, phosphorus, copper, and zinc.
- Pilaf's daily need coverage for selenium is 58% more.
- Mulberries contain 9 times more vitamin C than pilaf. Mulberries contain 36.4mg of vitamin C, while pilaf contains 4.1mg.
- Mulberries contain less sodium.
- Pilaf has a higher glycemic index. The glycemic index of pilaf is 60, while the glycemic index of mulberries is 25.
The food varieties used in the comparison are Mulberries, raw and Rice and vermicelli mix, rice pilaf flavor, unprepared.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains less SodiumSodium | -99.2% |
| Contains more MagnesiumMagnesium | +77.8% |
| Contains more CalciumCalcium | +112.8% |
| Contains more IronIron | +31.9% |
| Contains more CopperCopper | +176.7% |
| Contains more ZincZinc | +741.7% |
| Contains more PhosphorusPhosphorus | +305.3% |
| Contains more SeleniumSelenium | +5300% |
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 CVitamin C | +787.8% |
| Contains more Vitamin EVitamin E | +2075% |
| Contains more Vitamin B2Vitamin B2 | +16.1% |
| Contains more Vitamin KVitamin K | +1460% |
| Contains more Vitamin AVitamin A | +300% |
| Contains more Vitamin B1Vitamin B1 | +1979.3% |
| Contains more Vitamin B3Vitamin B3 | +888.2% |
| Contains more Vitamin B6Vitamin B6 | +700% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +3433.3% |
| Contains more CholineCholine | +42.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 0.6µg | 32.4µg | 58% |
| Sodium | 10mg | 1303mg | 56% |
| Folate | 6µg | 212µg | 52% |
| Vitamin B1 | 0.029mg | 0.603mg | 48% |
| Manganese | 0.882mg | 38% | |
| Vitamin C | 36.4mg | 4.1mg | 36% |
| Vitamin B3 | 0.62mg | 6.127mg | 34% |
| Starch | 71.23g | 29% | |
| Vitamin B6 | 0.05mg | 0.4mg | 27% |
| Carbs | 9.8g | 76.31g | 22% |
| Protein | 1.44g | 10.42g | 18% |
| Phosphorus | 38mg | 154mg | 17% |
| Calories | 43kcal | 359kcal | 16% |
| Vitamin B5 | 0.715mg | 14% | |
| Copper | 0.06mg | 0.166mg | 12% |
| Zinc | 0.12mg | 1.01mg | 8% |
| Iron | 1.85mg | 2.44mg | 7% |
| Vitamin E | 0.87mg | 0.04mg | 6% |
| Vitamin K | 7.8µg | 0.5µg | 6% |
| Calcium | 39mg | 83mg | 4% |
| Magnesium | 18mg | 32mg | 3% |
| Fiber | 1.7g | 1.2g | 2% |
| Fats | 0.39g | 1.37g | 2% |
| Saturated fat | 0.027g | 0.307g | 1% |
| Polyunsaturated fat | 0.207g | 0.377g | 1% |
| Vitamin B2 | 0.101mg | 0.087mg | 1% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Choline | 12.3mg | 17.5mg | 1% |
| Monounsaturated fat | 0.041g | 0.373g | 1% |
| Net carbs | 8.1g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Potassium | 194mg | 188mg | 0% |
| Sugar | 8.1g | 1.53g | N/A |
| Vitamin A | 1µg | 4µg | 0% |
| Tryptophan | 0.086mg | 0% | |
| Threonine | 0.221mg | 0% | |
| Isoleucine | 0.279mg | 0% | |
| Leucine | 0.523mg | 0% | |
| Lysine | 0.189mg | 0% | |
| Methionine | 0.145mg | 0% | |
| Phenylalanine | 0.32mg | 0% | |
| Valine | 0.374mg | 0% | |
| Histidine | 0.15mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +990.5% |
| Contains more ProteinProtein | +623.6% |
| Contains more FatsFats | +251.3% |
| Contains more CarbsCarbs | +678.7% |
| Contains more OtherOther | +459.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -91.2% |
| Contains more Mono. FatMonounsaturated fat | +809.8% |
| Contains more Poly. FatPolyunsaturated fat | +82.1% |
