Mulberry vs. Walnut — In-Depth Nutrition Comparison
Compare
A recap on differences between mulberries and walnut
- Mulberries have more vitamin C; however, walnut is higher in copper, phosphorus, vitamin B6, magnesium, zinc, vitamin B1, folate, and fiber.
- Walnut covers your daily copper needs 170% more than mulberries.
- Walnut contains 28 times less vitamin C than mulberries. Mulberries contain 36.4mg of vitamin C, while walnut contains 1.3mg.
- Mulberries have less saturated fat.
- The glycemic index of mulberries is higher.
Food varieties used in this article are Mulberries, raw and Nuts, walnuts, english.
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.
| Contains more MagnesiumMagnesium | +777.8% |
| Contains more CalciumCalcium | +151.3% |
| Contains more PotassiumPotassium | +127.3% |
| Contains more IronIron | +57.3% |
| Contains more CopperCopper | +2543.3% |
| Contains more ZincZinc | +2475% |
| Contains more PhosphorusPhosphorus | +810.5% |
| Contains less SodiumSodium | -80% |
| Contains more SeleniumSelenium | +716.7% |
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 | +2700% |
| Contains more Vitamin EVitamin E | +24.3% |
| Contains more Vitamin KVitamin K | +188.9% |
| Contains more Vitamin B1Vitamin B1 | +1075.9% |
| Contains more Vitamin B2Vitamin B2 | +48.5% |
| Contains more Vitamin B3Vitamin B3 | +81.5% |
| Contains more Vitamin B6Vitamin B6 | +974% |
| Contains more FolateFolate | +1533.3% |
| Contains more CholineCholine | +218.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.207g | 47.174g | 313% |
| Copper | 0.06mg | 1.586mg | 170% |
| Manganese | 3.414mg | 148% | |
| Fats | 0.39g | 65.21g | 100% |
| Phosphorus | 38mg | 346mg | 44% |
| Vitamin C | 36.4mg | 1.3mg | 39% |
| Vitamin B6 | 0.05mg | 0.537mg | 37% |
| Magnesium | 18mg | 158mg | 33% |
| Calories | 43kcal | 654kcal | 31% |
| Saturated fat | 0.027g | 6.126g | 28% |
| Protein | 1.44g | 15.23g | 28% |
| Zinc | 0.12mg | 3.09mg | 27% |
| Vitamin B1 | 0.029mg | 0.341mg | 26% |
| Folate | 6µg | 98µg | 23% |
| Monounsaturated fat | 0.041g | 8.933g | 22% |
| Fiber | 1.7g | 6.7g | 20% |
| Iron | 1.85mg | 2.91mg | 13% |
| Vitamin B5 | 0.57mg | 11% | |
| Selenium | 0.6µg | 4.9µg | 8% |
| Potassium | 194mg | 441mg | 7% |
| Calcium | 39mg | 98mg | 6% |
| Choline | 12.3mg | 39.2mg | 5% |
| Vitamin B2 | 0.101mg | 0.15mg | 4% |
| Vitamin K | 7.8µg | 2.7µg | 4% |
| Vitamin B3 | 0.62mg | 1.125mg | 3% |
| Carbs | 9.8g | 13.71g | 1% |
| Vitamin E | 0.87mg | 0.7mg | 1% |
| Net carbs | 8.1g | 7.01g | N/A |
| Sugar | 8.1g | 2.61g | N/A |
| Starch | 0.06g | 0% | |
| Sodium | 10mg | 2mg | 0% |
| Vitamin A | 1µg | 1µg | 0% |
| Tryptophan | 0.17mg | 0% | |
| Threonine | 0.596mg | 0% | |
| Isoleucine | 0.625mg | 0% | |
| Leucine | 1.17mg | 0% | |
| Lysine | 0.424mg | 0% | |
| Methionine | 0.236mg | 0% | |
| Phenylalanine | 0.711mg | 0% | |
| Valine | 0.753mg | 0% | |
| Histidine | 0.391mg | 0% | |
| Fructose | 0.09g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +2054.3% |
| Contains more ProteinProtein | +957.6% |
| Contains more FatsFats | +16620.5% |
| Contains more CarbsCarbs | +39.9% |
| Contains more OtherOther | +158% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.6% |
| Contains more Mono. FatMonounsaturated fat | +21687.8% |
| Contains more Poly. FatPolyunsaturated fat | +22689.4% |
