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  6. Mulberry vs. Sweet potato

Mulberry vs. Sweet potato — In-Depth Nutrition Comparison

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What are the differences between mulberries and sweet potato?

  • Mulberries are higher in vitamin C and iron, yet sweet potato is higher in vitamin A, vitamin B6, copper, and fiber.
  • Sweet potato's daily need coverage for vitamin A is 283% more.
  • Mulberries have 15 times more vitamin C than sweet potato. While mulberries have 36.4mg of vitamin C, sweet potato has only 2.4mg.
  • The amount of sugar in sweet potato is lower.
  • The glycemic index of mulberries is lower.

We used Mulberries, raw and Sweet potato, raw, unprepared types in this article.

Infographic

Mulberry vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more CalciumCalcium +30%
Contains more IronIron +203.3%
Contains less SodiumSodium -81.8%
Contains more MagnesiumMagnesium +38.9%
Contains more PotassiumPotassium +73.7%
Contains more CopperCopper +151.7%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +23.7%
~equal in Selenium ~0.6µg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin CVitamin C +1416.7%
Contains more Vitamin EVitamin E +234.6%
Contains more Vitamin B2Vitamin B2 +65.6%
Contains more Vitamin B3Vitamin B3 +11.3%
Contains more Vitamin KVitamin K +333.3%
Contains more Vitamin AVitamin A +70800%
Contains more Vitamin B1Vitamin B1 +169%
Contains more Vitamin B6Vitamin B6 +318%
Contains more FolateFolate +83.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.3mg

All nutrients comparison - raw data values

Nutrient Mulberry Sweet potato DV% diff.
Vitamin A 1µg 709µg 79%
Vitamin C 36.4mg 2.4mg 38%
Vitamin B5 0.8mg 16%
Iron 1.85mg 0.61mg 16%
Vitamin B6 0.05mg 0.209mg 12%
Manganese 0.258mg 11%
Copper 0.06mg 0.151mg 10%
Vitamin K 7.8µg 1.8µg 5%
Fiber 1.7g 3g 5%
Starch 12.65g 5%
Vitamin B1 0.029mg 0.078mg 4%
Potassium 194mg 337mg 4%
Vitamin E 0.87mg 0.26mg 4%
Carbs 9.8g 20.12g 3%
Vitamin B2 0.101mg 0.061mg 3%
Calories 43kcal 86kcal 2%
Sodium 10mg 55mg 2%
Magnesium 18mg 25mg 2%
Zinc 0.12mg 0.3mg 2%
Polyunsaturated fat 0.207g 0.014g 1%
Phosphorus 38mg 47mg 1%
Folate 6µg 11µg 1%
Fats 0.39g 0.05g 1%
Fructose 0.7g 1%
Calcium 39mg 30mg 1%
Protein 1.44g 1.57g 0%
Net carbs 8.1g 17.12g N/A
Sugar 8.1g 4.18g N/A
Selenium 0.6µg 0.6µg 0%
Vitamin B3 0.62mg 0.557mg 0%
Saturated fat 0.027g 0.018g 0%
Choline 12.3mg 12.3mg 0%
Monounsaturated fat 0.041g 0.001g 0%
Tryptophan 0.031mg 0%
Threonine 0.083mg 0%
Isoleucine 0.055mg 0%
Leucine 0.092mg 0%
Lysine 0.066mg 0%
Methionine 0.029mg 0%
Phenylalanine 0.089mg 0%
Valine 0.086mg 0%
Histidine 0.031mg 0%

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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more FatsFats +680%
Contains more WaterWater +13.5%
Contains more CarbsCarbs +105.3%
Contains more OtherOther +42%
~equal in Protein ~1.57g

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +4000%
Contains more Poly. FatPolyunsaturated fat +1378.6%
Contains less Sat. FatSaturated fat -33.3%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.