Mulberry vs. Quinoa — In-Depth Nutrition Comparison
Compare
What are the differences between mulberries and quinoa?
- Mulberries are higher in vitamin C and vitamin K, yet quinoa is higher in phosphorus, copper, magnesium, folate, zinc, vitamin B1, and vitamin B6.
- Mulberries' daily need coverage for vitamin C is 40% more.
- The glycemic index of mulberries is lower.
We used Mulberries, raw and Quinoa, cooked types in this article.
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.
| Contains more CalciumCalcium | +129.4% |
| Contains more PotassiumPotassium | +12.8% |
| Contains more IronIron | +24.2% |
| Contains more MagnesiumMagnesium | +255.6% |
| Contains more CopperCopper | +220% |
| Contains more ZincZinc | +808.3% |
| Contains more PhosphorusPhosphorus | +300% |
| Contains less SodiumSodium | -30% |
| Contains more SeleniumSelenium | +366.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +38.1% |
| Contains more Vitamin B3Vitamin B3 | +50.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin B1Vitamin B1 | +269% |
| Contains more Vitamin B6Vitamin B6 | +146% |
| Contains more FolateFolate | +600% |
| Contains more CholineCholine | +87% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 36.4mg | 0mg | 40% |
| Manganese | 0.631mg | 27% | |
| Phosphorus | 38mg | 152mg | 16% |
| Copper | 0.06mg | 0.192mg | 15% |
| Magnesium | 18mg | 64mg | 11% |
| Folate | 6µg | 42µg | 9% |
| Zinc | 0.12mg | 1.09mg | 9% |
| Vitamin K | 7.8µg | 0µg | 7% |
| Vitamin B1 | 0.029mg | 0.107mg | 7% |
| Starch | 17.63g | 7% | |
| Polyunsaturated fat | 0.207g | 1.078g | 6% |
| Vitamin B6 | 0.05mg | 0.123mg | 6% |
| Protein | 1.44g | 4.4g | 6% |
| Iron | 1.85mg | 1.49mg | 5% |
| Calories | 43kcal | 120kcal | 4% |
| Selenium | 0.6µg | 2.8µg | 4% |
| Fiber | 1.7g | 2.8g | 4% |
| Carbs | 9.8g | 21.3g | 4% |
| Vitamin E | 0.87mg | 0.63mg | 2% |
| Calcium | 39mg | 17mg | 2% |
| Choline | 12.3mg | 23mg | 2% |
| Fats | 0.39g | 1.92g | 2% |
| Saturated fat | 0.027g | 0.231g | 1% |
| Monounsaturated fat | 0.041g | 0.528g | 1% |
| Potassium | 194mg | 172mg | 1% |
| Vitamin B2 | 0.101mg | 0.11mg | 1% |
| Vitamin B3 | 0.62mg | 0.412mg | 1% |
| Net carbs | 8.1g | 18.5g | N/A |
| Sugar | 8.1g | 0.87g | N/A |
| Sodium | 10mg | 7mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.052mg | 0% | |
| Threonine | 0.131mg | 0% | |
| Isoleucine | 0.157mg | 0% | |
| Leucine | 0.261mg | 0% | |
| Lysine | 0.239mg | 0% | |
| Methionine | 0.096mg | 0% | |
| Phenylalanine | 0.185mg | 0% | |
| Valine | 0.185mg | 0% | |
| Histidine | 0.127mg | 0% | |
| Omega-3 - DHA | 0g | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +22.4% |
| Contains more ProteinProtein | +205.6% |
| Contains more FatsFats | +392.3% |
| Contains more CarbsCarbs | +117.3% |
| Contains more OtherOther | +11.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -88.3% |
| Contains more Mono. FatMonounsaturated fat | +1187.8% |
| Contains more Poly. FatPolyunsaturated fat | +420.8% |
