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  6. Mulberry vs. Flax seeds

Mulberry vs. Flax seeds — In-Depth Nutrition Comparison

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Significant differences between mulberries and flax seeds

  • Mulberries are richer in vitamin C, while flax seeds are higher in vitamin B1, copper, fiber, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6.
  • Flax seeds cover your daily vitamin B1 needs 135% more than mulberries.
  • Mulberries have 61 times more vitamin C than flax seeds. Mulberries have 36.4mg of vitamin C, while flax seeds have 0.6mg.

Specific food types used in this comparison are Mulberries, raw and Seeds, flaxseed.

Infographic

Mulberry vs Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +2077.8%
Contains more CalciumCalcium +553.8%
Contains more PotassiumPotassium +319.1%
Contains more IronIron +209.7%
Contains more CopperCopper +1933.3%
Contains more ZincZinc +3516.7%
Contains more PhosphorusPhosphorus +1589.5%
Contains more SeleniumSelenium +4133.3%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +5966.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +180.6%
Contains more Vitamin KVitamin K +81.4%
Contains more Vitamin B1Vitamin B1 +5569%
Contains more Vitamin B2Vitamin B2 +59.4%
Contains more Vitamin B3Vitamin B3 +396.8%
Contains more Vitamin B6Vitamin B6 +846%
Contains more FolateFolate +1350%
Contains more CholineCholine +539.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mulberry Flax seeds DV% diff.
Polyunsaturated fat 0.207g 28.73g 190%
Vitamin B1 0.029mg 1.644mg 135%
Copper 0.06mg 1.22mg 129%
Manganese 2.482mg 108%
Fiber 1.7g 27.3g 102%
Magnesium 18mg 392mg 89%
Phosphorus 38mg 642mg 86%
Fats 0.39g 42.16g 64%
Iron 1.85mg 5.73mg 49%
Selenium 0.6µg 25.4µg 45%
Vitamin C 36.4mg 0.6mg 40%
Zinc 0.12mg 4.34mg 38%
Protein 1.44g 18.29g 34%
Vitamin B6 0.05mg 0.473mg 33%
Calories 43kcal 534kcal 25%
Calcium 39mg 255mg 22%
Vitamin B5 0.985mg 20%
Folate 6µg 87µg 20%
Monounsaturated fat 0.041g 7.527g 19%
Potassium 194mg 813mg 18%
Saturated fat 0.027g 3.663g 17%
Vitamin B3 0.62mg 3.08mg 15%
Choline 12.3mg 78.7mg 12%
Carbs 9.8g 28.88g 6%
Vitamin B2 0.101mg 0.161mg 5%
Vitamin E 0.87mg 0.31mg 4%
Vitamin K 7.8µg 4.3µg 3%
Sodium 10mg 30mg 1%
Net carbs 8.1g 1.58g N/A
Sugar 8.1g 1.55g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g 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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more WaterWater +1159.8%
Contains more ProteinProtein +1170.1%
Contains more FatsFats +10710.3%
Contains more CarbsCarbs +194.7%
Contains more OtherOther +437.7%

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +18258.5%
Contains more Poly. FatPolyunsaturated fat +13779.2%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.