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  6. Mulberry vs. Shortbread

Mulberry vs. Shortbread — In-Depth Nutrition Comparison

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Important differences between mulberries and shortbread

  • Mulberries have more vitamin C; however, shortbread is richer in vitamin B1, folate, vitamin B3, vitamin B2, iron, vitamin E, and selenium.
  • Mulberries' daily need coverage for vitamin C is 40% more.
  • Mulberries contain less sodium.
  • Shortbread has a higher glycemic index. The glycemic index of shortbread is 64, while the glycemic index of mulberries is 25.

The food varieties used in the comparison are Mulberries, raw and Cookies, shortbread, commercially prepared, plain.

Infographic

Mulberry vs Shortbread 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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +120.5%
Contains less SodiumSodium -97.2%
Contains more IronIron +61.1%
Contains more CopperCopper +50%
Contains more ZincZinc +308.3%
Contains more PhosphorusPhosphorus +73.7%
Contains more SeleniumSelenium +933.3%

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 0% 0% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more CholineCholine +1266.7%
Contains more Vitamin EVitamin E +180.5%
Contains more Vitamin B1Vitamin B1 +1117.2%
Contains more Vitamin B2Vitamin B2 +210.9%
Contains more Vitamin B3Vitamin B3 +428.2%
Contains more Vitamin B6Vitamin B6 +42%
Contains more Vitamin KVitamin K +41%
Contains more FolateFolate +1250%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mulberry Shortbread DV% diff.
Polyunsaturated fat 0.207g 8.326g 54%
Fats 0.39g 26.22g 40%
Vitamin C 36.4mg 0mg 40%
Saturated fat 0.027g 8.105g 37%
Vitamin B1 0.029mg 0.353mg 27%
Calories 43kcal 514kcal 24%
Folate 6µg 81µg 19%
Carbs 9.8g 63.78g 18%
Monounsaturated fat 0.041g 6.708g 17%
Vitamin B3 0.62mg 3.275mg 17%
Starch 40.47g 17%
Manganese 0.393mg 17%
Vitamin B2 0.101mg 0.314mg 16%
Sodium 10mg 353mg 15%
Iron 1.85mg 2.98mg 14%
Vitamin E 0.87mg 2.44mg 10%
Selenium 0.6µg 6.2µg 10%
Protein 1.44g 5.37g 8%
Vitamin B5 0.321mg 6%
Phosphorus 38mg 66mg 4%
Zinc 0.12mg 0.49mg 3%
Copper 0.06mg 0.09mg 3%
Calcium 39mg 13mg 3%
Vitamin K 7.8µg 11µg 3%
Potassium 194mg 88mg 3%
Choline 12.3mg 0.9mg 2%
Fiber 1.7g 1.3g 2%
Vitamin B6 0.05mg 0.071mg 2%
Magnesium 18mg 14mg 1%
Net carbs 8.1g 62.48g N/A
Sugar 8.1g 21.65g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0g 0.714g N/A
Fructose 0.3g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0g 0.002g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g 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
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more WaterWater +2335.6%
Contains more ProteinProtein +272.9%
Contains more FatsFats +6623.1%
Contains more CarbsCarbs +550.8%
Contains more OtherOther +49.3%

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
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +16261%
Contains more Poly. FatPolyunsaturated fat +3922.2%

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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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.