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Mulberry vs. Strawberry — In-Depth Nutrition Comparison

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What are the main differences between mulberries and strawberries?

  • Mulberries are richer in iron and vitamin B2, yet strawberries are richer in vitamin C.
  • Strawberries' daily need coverage for vitamin C is 25% higher.
  • Mulberries have 5 times more vitamin B2 than strawberries. Mulberries have 0.101mg of vitamin B2, while strawberries have 0.022mg.
  • Strawberries contain less sugar.
  • Mulberries have a lower glycemic index than strawberries.

We used Mulberries, raw and Strawberries, raw types in this comparison.

Infographic

Mulberry vs Strawberry 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 9.3% 4.8% 14% 15% 16% 3.8% 10% 0.13% 50% 2.2%
Contains more MagnesiumMagnesium +38.5%
Contains more CalciumCalcium +143.8%
Contains more PotassiumPotassium +26.8%
Contains more IronIron +351.2%
Contains more CopperCopper +25%
Contains more PhosphorusPhosphorus +58.3%
Contains more SeleniumSelenium +50%
Contains more ZincZinc +16.7%
Contains less SodiumSodium -90%

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 196% 0.33% 5.8% 0% 6% 5.1% 7.2% 7.5% 11% 0% 5.5% 18% 3.1%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +20.8%
Contains more Vitamin B2Vitamin B2 +359.1%
Contains more Vitamin B3Vitamin B3 +60.6%
Contains more Vitamin KVitamin K +254.5%
Contains more CholineCholine +115.8%
Contains more Vitamin CVitamin C +61.5%
Contains more FolateFolate +300%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.047mg
~equal in Vitamin B12 ~0µg

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
8% 91%
Protein: 0.67 g
Fats: 0.3 g
Carbs: 7.68 g
Water: 90.95 g
Other: 0.4 g
Contains more ProteinProtein +114.9%
Contains more FatsFats +30%
Contains more CarbsCarbs +27.6%
Contains more OtherOther +72.5%
~equal in Water ~90.95g

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
7% 20% 73%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.043 g
Polyunsaturated fat: Poly. Fat 0.155 g
Contains more Poly. FatPolyunsaturated fat +33.5%
Contains less Sat. FatSaturated fat -44.4%
~equal in Monounsaturated fat ~0.043g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mulberry Strawberry
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mulberry Strawberry DV% diff.
Vitamin C 36.4mg 58.8mg 25%
Iron 1.85mg 0.41mg 18%
Manganese 0.386mg 17%
Vitamin B2 0.101mg 0.022mg 6%
Folate 6µg 24µg 5%
Vitamin K 7.8µg 2.2µg 5%
Vitamin E 0.87mg 0.29mg 4%
Fructose 2.44g 3%
Vitamin B5 0.125mg 3%
Phosphorus 38mg 24mg 2%
Calcium 39mg 16mg 2%
Protein 1.44g 0.67g 2%
Choline 12.3mg 5.7mg 1%
Vitamin B3 0.62mg 0.386mg 1%
Calories 43kcal 32kcal 1%
Magnesium 18mg 13mg 1%
Copper 0.06mg 0.048mg 1%
Carbs 9.8g 7.68g 1%
Fiber 1.7g 2g 1%
Potassium 194mg 153mg 1%
Fats 0.39g 0.3g 0%
Net carbs 8.1g 5.68g N/A
Sugar 8.1g 4.89g N/A
Zinc 0.12mg 0.14mg 0%
Starch 0.04g 0%
Sodium 10mg 1mg 0%
Vitamin A 1µg 1µg 0%
Selenium 0.6µg 0.4µg 0%
Vitamin B1 0.029mg 0.024mg 0%
Vitamin B6 0.05mg 0.047mg 0%
Saturated fat 0.027g 0.015g 0%
Monounsaturated fat 0.041g 0.043g 0%
Polyunsaturated fat 0.207g 0.155g 0%
Tryptophan 0.008mg 0%
Threonine 0.02mg 0%
Isoleucine 0.016mg 0%
Leucine 0.034mg 0%
Lysine 0.026mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.019mg 0%
Valine 0.019mg 0%
Histidine 0.012mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry Strawberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Mulberry
20%
Strawberry
Minerals Daily Need Coverage Score
16%
Mulberry
13%
Strawberry

Comparison summary

Which food is lower in Sugar?
Strawberry
Strawberry is lower in Sugar (difference - 3.21g)
Which food contains less Sodium?
Strawberry
Strawberry contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Strawberry
Strawberry is lower in Saturated fat (difference - 0.012g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 15)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $0.2)
Which food is richer in minerals?
Mulberry
Mulberry is relatively richer in minerals
Which food is richer in vitamins?
Mulberry
Mulberry is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Strawberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167762/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.