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  6. Mulberry vs. Brown rice

Mulberry vs. Brown rice — In-Depth Nutrition Comparison

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What are the differences between mulberries and brown rice?

  • Mulberries are higher in vitamin C, iron, and vitamin K, yet brown rice is higher in vitamin B1, vitamin B3, selenium, phosphorus, vitamin B6, zinc, and copper.
  • Mulberries' daily need coverage for vitamin C is 40% more.
  • Mulberries have 39 times more vitamin K than brown rice. While mulberries have 7.8µg of vitamin K, brown rice has only 0.2µg.
  • The glycemic index of mulberries is lower.

We used Mulberries, raw and Rice, brown, long-grain, cooked types in this article.

Infographic

Mulberry vs Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +1200%
Contains more PotassiumPotassium +125.6%
Contains more IronIron +230.4%
Contains more MagnesiumMagnesium +116.7%
Contains more CopperCopper +76.7%
Contains more ZincZinc +491.7%
Contains more PhosphorusPhosphorus +171.1%
Contains less SodiumSodium -60%
Contains more SeleniumSelenium +866.7%

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% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +411.8%
Contains more Vitamin B2Vitamin B2 +46.4%
Contains more Vitamin KVitamin K +3800%
Contains more CholineCholine +33.7%
Contains more Vitamin B1Vitamin B1 +513.8%
Contains more Vitamin B3Vitamin B3 +313.1%
Contains more Vitamin B6Vitamin B6 +146%
Contains more FolateFolate +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mulberry Brown rice DV% diff.
Manganese 0.974mg 42%
Vitamin C 36.4mg 0mg 40%
Iron 1.85mg 0.56mg 16%
Vitamin B1 0.029mg 0.178mg 12%
Vitamin B3 0.62mg 2.561mg 12%
Starch 24.79g 10%
Selenium 0.6µg 5.8µg 9%
Phosphorus 38mg 103mg 9%
Vitamin B5 0.38mg 8%
Vitamin K 7.8µg 0.2µg 6%
Vitamin B6 0.05mg 0.123mg 6%
Vitamin E 0.87mg 0.17mg 5%
Carbs 9.8g 25.58g 5%
Magnesium 18mg 39mg 5%
Copper 0.06mg 0.106mg 5%
Zinc 0.12mg 0.71mg 5%
Calories 43kcal 123kcal 4%
Calcium 39mg 3mg 4%
Potassium 194mg 86mg 3%
Protein 1.44g 2.74g 3%
Vitamin B2 0.101mg 0.069mg 2%
Monounsaturated fat 0.041g 0.369g 1%
Polyunsaturated fat 0.207g 0.366g 1%
Fats 0.39g 0.97g 1%
Folate 6µg 9µg 1%
Choline 12.3mg 9.2mg 1%
Saturated fat 0.027g 0.26g 1%
Net carbs 8.1g 23.98g N/A
Sugar 8.1g 0.24g N/A
Fiber 1.7g 1.6g 0%
Sodium 10mg 4mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0%
Methionine 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more WaterWater +24.8%
Contains more OtherOther +56.8%
Contains more ProteinProtein +90.3%
Contains more FatsFats +148.7%
Contains more CarbsCarbs +161%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -89.6%
Contains more Mono. FatMonounsaturated fat +800%
Contains more Poly. FatPolyunsaturated fat +76.8%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.