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  6. Mulberry vs. Potato salad

Mulberry vs. Potato salad — In-Depth Nutrition Comparison

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The main differences between mulberries and potato salad

  • Mulberries have more vitamin C and iron; however, potato salad has more vitamin B6, copper, selenium, and monounsaturated fat.
  • Daily need coverage for vitamin C for mulberries is 29% higher.
  • Potato salad has 3 times less iron than mulberries. Mulberries have 1.85mg of iron, while potato salad has 0.65mg.
  • Mulberries are lower in sodium.
  • Potato salad has a higher glycemic index than mulberries.

Food types used in this article are Mulberries, raw and Potato salad, home-prepared.

Infographic

Mulberry vs Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +105.3%
Contains more IronIron +184.6%
Contains less SodiumSodium -98.1%
Contains more PotassiumPotassium +30.9%
Contains more CopperCopper +96.7%
Contains more ZincZinc +158.3%
Contains more PhosphorusPhosphorus +36.8%
Contains more SeleniumSelenium +583.3%

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin CVitamin C +264%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +68.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +3100%
Contains more Vitamin B1Vitamin B1 +165.5%
Contains more Vitamin B3Vitamin B3 +43.5%
Contains more Vitamin B6Vitamin B6 +182%
Contains more FolateFolate +16.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mulberry Potato salad DV% diff.
Vitamin C 36.4mg 10mg 29%
Polyunsaturated fat 0.207g 3.737g 24%
Sodium 10mg 529mg 23%
Cholesterol 0mg 68mg 23%
Iron 1.85mg 0.65mg 15%
Fats 0.39g 8.2g 12%
Vitamin B5 0.534mg 11%
Vitamin K 7.8µg 7%
Vitamin B6 0.05mg 0.141mg 7%
Selenium 0.6µg 4.1µg 6%
Monounsaturated fat 0.041g 2.48g 6%
Saturated fat 0.027g 1.429g 6%
Vitamin E 0.87mg 6%
Copper 0.06mg 0.118mg 6%
Calories 43kcal 143kcal 5%
Vitamin B1 0.029mg 0.077mg 4%
Manganese 0.101mg 4%
Vitamin A 1µg 32µg 3%
Vitamin B2 0.101mg 0.06mg 3%
Phosphorus 38mg 52mg 2%
Potassium 194mg 254mg 2%
Zinc 0.12mg 0.31mg 2%
Calcium 39mg 19mg 2%
Choline 12.3mg 2%
Vitamin B3 0.62mg 0.89mg 2%
Protein 1.44g 2.68g 2%
Fiber 1.7g 1.3g 2%
Magnesium 18mg 15mg 1%
Carbs 9.8g 11.17g 0%
Net carbs 8.1g 9.87g N/A
Sugar 8.1g N/A
Folate 6µg 7µg 0%
Tryptophan 0.042mg 0%
Threonine 0.116mg 0%
Isoleucine 0.141mg 0%
Leucine 0.202mg 0%
Lysine 0.171mg 0%
Methionine 0.066mg 0%
Phenylalanine 0.135mg 0%
Valine 0.172mg 0%
Histidine 0.062mg 0%

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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more WaterWater +15.4%
Contains more ProteinProtein +86.1%
Contains more FatsFats +2002.6%
Contains more CarbsCarbs +14%
Contains more OtherOther +182.6%

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
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +5948.8%
Contains more Poly. FatPolyunsaturated fat +1705.3%

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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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.