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  6. Mulberry vs. Wild rice raw

Mulberry vs. Wild rice raw — In-Depth Nutrition Comparison

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How are mulberries and wild rice raw different?

  • Mulberries are richer in vitamin C, while wild rice raw is higher in phosphorus, zinc, copper, vitamin B3, magnesium, vitamin B6, folate, fiber, and vitamin B2.
  • Wild rice raw covers your daily need for phosphorus, 56% more than mulberries.
  • Wild rice raw has a higher glycemic index (57) than mulberries (25).

Mulberries, raw and Wild rice, raw types were used in this article.

Infographic

Mulberry vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +85.7%
Contains more MagnesiumMagnesium +883.3%
Contains more PotassiumPotassium +120.1%
Contains more CopperCopper +773.3%
Contains more ZincZinc +4866.7%
Contains more PhosphorusPhosphorus +1039.5%
Contains less SodiumSodium -30%
Contains more SeleniumSelenium +366.7%
~equal in Iron ~1.96mg

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +310.5%
Contains more Vitamin B1Vitamin B1 +296.6%
Contains more Vitamin B2Vitamin B2 +159.4%
Contains more Vitamin B3Vitamin B3 +986%
Contains more Vitamin B6Vitamin B6 +682%
Contains more FolateFolate +1483.3%
Contains more CholineCholine +184.6%
~equal in Vitamin A ~1µg
~equal in Vitamin E ~0.82mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mulberry Wild rice raw DV% diff.
Manganese 1.329mg 58%
Phosphorus 38mg 433mg 56%
Zinc 0.12mg 5.96mg 53%
Copper 0.06mg 0.524mg 52%
Vitamin C 36.4mg 0mg 40%
Magnesium 18mg 177mg 38%
Vitamin B3 0.62mg 6.733mg 38%
Protein 1.44g 14.73g 27%
Vitamin B6 0.05mg 0.391mg 26%
Folate 6µg 95µg 22%
Carbs 9.8g 74.9g 22%
Vitamin B5 1.074mg 21%
Fiber 1.7g 6.2g 18%
Calories 43kcal 357kcal 16%
Vitamin B2 0.101mg 0.262mg 12%
Vitamin B1 0.029mg 0.115mg 7%
Potassium 194mg 427mg 7%
Vitamin K 7.8µg 1.9µg 5%
Selenium 0.6µg 2.8µg 4%
Choline 12.3mg 35mg 4%
Polyunsaturated fat 0.207g 0.676g 3%
Calcium 39mg 21mg 2%
Saturated fat 0.027g 0.156g 1%
Iron 1.85mg 1.96mg 1%
Fats 0.39g 1.08g 1%
Net carbs 8.1g 68.7g N/A
Sugar 8.1g 2.5g N/A
Sodium 10mg 7mg 0%
Vitamin A 1µg 1µg 0%
Vitamin E 0.87mg 0.82mg 0%
Monounsaturated fat 0.041g 0.159g 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more WaterWater +1029.9%
Contains more ProteinProtein +922.9%
Contains more FatsFats +176.9%
Contains more CarbsCarbs +664.3%
Contains more OtherOther +121.7%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -82.7%
Contains more Mono. FatMonounsaturated fat +287.8%
Contains more Poly. FatPolyunsaturated fat +226.6%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.