Mulberry vs. Spelt — In-Depth Nutrition Comparison
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Significant differences between mulberries and spelt
- Mulberries are richer in vitamin C, while spelt is higher in phosphorus, copper, vitamin B3, fiber, iron, zinc, magnesium, vitamin B1, and selenium.
- Spelt covers your daily phosphorus needs 52% more than mulberries.
- Spelt has a higher glycemic index (63) than mulberries (25).
Specific food types used in this comparison are Mulberries, raw and Spelt, uncooked.
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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.
| Contains more CalciumCalcium | +44.4% |
| Contains more MagnesiumMagnesium | +655.6% |
| Contains more PotassiumPotassium | +100% |
| Contains more IronIron | +140% |
| Contains more CopperCopper | +751.7% |
| Contains more ZincZinc | +2633.3% |
| Contains more PhosphorusPhosphorus | +955.3% |
| Contains less SodiumSodium | -20% |
| Contains more SeleniumSelenium | +1850% |
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 KVitamin K | +116.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1155.2% |
| Contains more Vitamin B2Vitamin B2 | +11.9% |
| Contains more Vitamin B3Vitamin B3 | +1003.7% |
| Contains more Vitamin B6Vitamin B6 | +360% |
| Contains more FolateFolate | +650% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.983mg | 130% | |
| Phosphorus | 38mg | 401mg | 52% |
| Copper | 0.06mg | 0.511mg | 50% |
| Vitamin C | 36.4mg | 0mg | 40% |
| Vitamin B3 | 0.62mg | 6.843mg | 39% |
| Fiber | 1.7g | 10.7g | 36% |
| Iron | 1.85mg | 4.44mg | 32% |
| Zinc | 0.12mg | 3.28mg | 29% |
| Vitamin B1 | 0.029mg | 0.364mg | 28% |
| Magnesium | 18mg | 136mg | 28% |
| Protein | 1.44g | 14.57g | 26% |
| Starch | 53.92g | 22% | |
| Vitamin B5 | 1.068mg | 21% | |
| Carbs | 9.8g | 70.19g | 20% |
| Selenium | 0.6µg | 11.7µg | 20% |
| Calories | 43kcal | 338kcal | 15% |
| Vitamin B6 | 0.05mg | 0.23mg | 14% |
| Folate | 6µg | 45µg | 10% |
| Polyunsaturated fat | 0.207g | 1.258g | 7% |
| Potassium | 194mg | 388mg | 6% |
| Vitamin K | 7.8µg | 3.6µg | 4% |
| Fats | 0.39g | 2.43g | 3% |
| Saturated fat | 0.027g | 0.406g | 2% |
| Choline | 12.3mg | 2% | |
| Monounsaturated fat | 0.041g | 0.445g | 1% |
| Vitamin E | 0.87mg | 0.79mg | 1% |
| Calcium | 39mg | 27mg | 1% |
| Vitamin B2 | 0.101mg | 0.113mg | 1% |
| Net carbs | 8.1g | 59.49g | N/A |
| Sugar | 8.1g | 6.82g | N/A |
| Sodium | 10mg | 8mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.132mg | 0% | |
| Threonine | 0.443mg | 0% | |
| Isoleucine | 0.552mg | 0% | |
| Leucine | 1.07mg | 0% | |
| Lysine | 0.409mg | 0% | |
| Methionine | 0.258mg | 0% | |
| Phenylalanine | 0.737mg | 0% | |
| Valine | 0.681mg | 0% | |
| Histidine | 0.36mg | 0% | |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +695.6% |
| Contains more ProteinProtein | +911.8% |
| Contains more FatsFats | +523.1% |
| Contains more CarbsCarbs | +616.2% |
| Contains more OtherOther | +159.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -93.3% |
| Contains more Mono. FatMonounsaturated fat | +985.4% |
| Contains more Poly. FatPolyunsaturated fat | +507.7% |