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Mulberry vs. Pudding — In-Depth Nutrition Comparison

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How are mulberries and pudding different?

  • Mulberries are higher in vitamin C, iron, and vitamin K; however, pudding is richer in vitamin B12, vitamin D, phosphorus, calcium, copper, and selenium.
  • Daily need coverage for vitamin C for mulberries is 40% higher.
  • Mulberries contain 26 times more vitamin K than pudding. While mulberries contain 7.8µg of vitamin K, pudding contains only 0.3µg.
  • Mulberries have less saturated fat.
  • Mulberries have a lower glycemic index (25) than pudding (47).

Mulberries, raw and Puddings, chocolate, dry mix, regular, prepared with whole milk are the varieties used in this article.

Infographic

Mulberry vs Pudding 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.
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 14% 32% 13% 13% 37% 13% 37% 13% 13% 20%
Contains more PotassiumPotassium +29.3%
Contains more IronIron +444.1%
Contains less SodiumSodium -89.8%
Contains more MagnesiumMagnesium +11.1%
Contains more CalciumCalcium +171.8%
Contains more CopperCopper +85%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +128.9%
Contains more SeleniumSelenium +516.7%

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% 13% 1.2% 17% 9.5% 36% 2.5% 20% 6.9% 39% 0.75% 3% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1350%
Contains more Vitamin B3Vitamin B3 +366.2%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more Vitamin KVitamin K +2500%
Contains more FolateFolate +50%
Contains more Vitamin AVitamin A +3800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +31%
Contains more Vitamin B2Vitamin B2 +55.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Choline ~11.3mg

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% 3% 20% 73%
Protein: 3.16 g
Fats: 3.15 g
Carbs: 19.64 g
Water: 73.13 g
Other: 0.92 g
Contains more WaterWater +19.9%
Contains more ProteinProtein +119.4%
Contains more FatsFats +707.7%
Contains more CarbsCarbs +100.4%
Contains more OtherOther +33.3%

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
64% 29% 6%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 0.819 g
Polyunsaturated fat: Poly. Fat 0.18 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Poly. FatPolyunsaturated fat +15%
Contains more Mono. FatMonounsaturated fat +1897.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mulberry Pudding DV% diff.
Vitamin C 36.4mg 0mg 40%
Iron 1.85mg 0.34mg 19%
Vitamin B12 0µg 0.31µg 13%
Saturated fat 0.027g 1.81g 8%
Phosphorus 38mg 87mg 7%
Vitamin B5 0.326mg 7%
Calcium 39mg 106mg 7%
Vitamin K 7.8µg 0.3µg 6%
Vitamin D 0IU 44IU 6%
Selenium 0.6µg 3.7µg 6%
Vitamin D 0µg 1.1µg 6%
Copper 0.06mg 0.111mg 6%
Vitamin E 0.87mg 0.06mg 5%
Calories 43kcal 120kcal 4%
Vitamin B2 0.101mg 0.157mg 4%
Manganese 0.097mg 4%
Vitamin A 1µg 39µg 4%
Sodium 10mg 98mg 4%
Fats 0.39g 3.15g 4%
Fiber 1.7g 0.8g 4%
Vitamin B3 0.62mg 0.133mg 3%
Carbs 9.8g 19.64g 3%
Protein 1.44g 3.16g 3%
Cholesterol 0mg 9mg 3%
Zinc 0.12mg 0.48mg 3%
Vitamin B6 0.05mg 0.03mg 2%
Monounsaturated fat 0.041g 0.819g 2%
Vitamin B1 0.029mg 0.038mg 1%
Potassium 194mg 150mg 1%
Folate 6µg 4µg 1%
Caffeine 0mg 2mg 1%
Net carbs 8.1g 18.84g N/A
Magnesium 18mg 20mg 0%
Sugar 8.1g 11.96g N/A
Choline 12.3mg 11.3mg 0%
Polyunsaturated fat 0.207g 0.18g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry Pudding
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Pudding
Minerals Daily Need Coverage Score
16%
Mulberry
21%
Pudding

Comparison summary

Which food is richer in minerals?
Pudding
Pudding is relatively richer in minerals
Which food is lower in Cholesterol?
Mulberry
Mulberry is lower in Cholesterol (difference - 9mg)
Which food is lower in Sugar?
Mulberry
Mulberry is lower in Sugar (difference - 3.86g)
Which food contains less Sodium?
Mulberry
Mulberry contains less Sodium (difference - 88mg)
Which food is lower in Saturated fat?
Mulberry
Mulberry is lower in Saturated fat (difference - 1.783g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 22)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $1.6)
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. Pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169604/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.