Mulberry vs. Yam — In-Depth Nutrition Comparison
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Differences between mulberries and yam
- Mulberries are higher in vitamin C, iron, and vitamin B2; however, yam is richer in vitamin B6, potassium, copper, fiber, and vitamin B1.
- Mulberries' daily need coverage for vitamin C is 21% higher.
- Mulberries have 3 times more iron than yam. While mulberries have 1.85mg of iron, yam has only 0.54mg.
- Mulberries have a lower glycemic index (25) than yam (51).
The food types used in this comparison are Mulberries, raw and Yam, raw.
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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 | +129.4% |
| Contains more IronIron | +242.6% |
| Contains more MagnesiumMagnesium | +16.7% |
| Contains more PotassiumPotassium | +320.6% |
| Contains more CopperCopper | +196.7% |
| Contains more ZincZinc | +100% |
| Contains more PhosphorusPhosphorus | +44.7% |
| Contains more SeleniumSelenium | +16.7% |
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 | +112.9% |
| Contains more Vitamin EVitamin E | +148.6% |
| Contains more Vitamin B2Vitamin B2 | +215.6% |
| Contains more Vitamin B3Vitamin B3 | +12.3% |
| Contains more Vitamin KVitamin K | +239.1% |
| Contains more Vitamin AVitamin A | +600% |
| Contains more Vitamin B1Vitamin B1 | +286.2% |
| Contains more Vitamin B6Vitamin B6 | +486% |
| Contains more FolateFolate | +283.3% |
| Contains more CholineCholine | +34.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 36.4mg | 17.1mg | 21% |
| Vitamin B6 | 0.05mg | 0.293mg | 19% |
| Potassium | 194mg | 816mg | 18% |
| Manganese | 0.397mg | 17% | |
| Iron | 1.85mg | 0.54mg | 16% |
| Copper | 0.06mg | 0.178mg | 13% |
| Fiber | 1.7g | 4.1g | 10% |
| Vitamin B1 | 0.029mg | 0.112mg | 7% |
| Carbs | 9.8g | 27.88g | 6% |
| Vitamin B5 | 0.314mg | 6% | |
| Vitamin K | 7.8µg | 2.3µg | 5% |
| Vitamin B2 | 0.101mg | 0.032mg | 5% |
| Folate | 6µg | 23µg | 4% |
| Calories | 43kcal | 118kcal | 4% |
| Vitamin E | 0.87mg | 0.35mg | 3% |
| Phosphorus | 38mg | 55mg | 2% |
| Calcium | 39mg | 17mg | 2% |
| Polyunsaturated fat | 0.207g | 0.076g | 1% |
| Magnesium | 18mg | 21mg | 1% |
| Choline | 12.3mg | 16.5mg | 1% |
| Vitamin A | 1µg | 7µg | 1% |
| Zinc | 0.12mg | 0.24mg | 1% |
| Protein | 1.44g | 1.53g | 0% |
| Fats | 0.39g | 0.17g | 0% |
| Net carbs | 8.1g | 23.78g | N/A |
| Sugar | 8.1g | 0.5g | N/A |
| Sodium | 10mg | 9mg | 0% |
| Selenium | 0.6µg | 0.7µg | 0% |
| Vitamin B3 | 0.62mg | 0.552mg | 0% |
| Saturated fat | 0.027g | 0.037g | 0% |
| Monounsaturated fat | 0.041g | 0.006g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.054mg | 0% | |
| Isoleucine | 0.052mg | 0% | |
| Leucine | 0.096mg | 0% | |
| Lysine | 0.059mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.071mg | 0% | |
| Valine | 0.062mg | 0% | |
| Histidine | 0.034mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +129.4% |
| Contains more WaterWater | +26% |
| Contains more CarbsCarbs | +184.5% |
| Contains more OtherOther | +18.8% |
~equal in
Protein
~1.53g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -27% |
| Contains more Mono. FatMonounsaturated fat | +583.3% |
| Contains more Poly. FatPolyunsaturated fat | +172.4% |