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Mulberry vs. Yogurt — In-Depth Nutrition Comparison

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What are the main differences between mulberries and yogurt?

  • Mulberries are richer in vitamin C, iron, fiber, vitamin K, and vitamin E, yet yogurt is richer in vitamin B12, selenium, phosphorus, vitamin B2, and calcium.
  • Mulberries' daily need coverage for vitamin C is 40% higher.

We used Mulberries, raw and Yogurt, Greek, plain, nonfat types in this comparison.

Infographic

Mulberry vs Yogurt infographic
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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.
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%
Yogurt
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +63.6%
Contains more PotassiumPotassium +37.6%
Contains more IronIron +2542.9%
Contains more CopperCopper +252.9%
Contains less SodiumSodium -72.2%
Contains more CalciumCalcium +182.1%
Contains more ZincZinc +333.3%
Contains more PhosphorusPhosphorus +255.3%
Contains more SeleniumSelenium +1516.7%

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.
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%
Yogurt
6
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% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +8600%
Contains more Vitamin B1Vitamin B1 +26.1%
Contains more Vitamin B3Vitamin B3 +198.1%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B2Vitamin B2 +175.2%
Contains more Vitamin B6Vitamin B6 +26%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +16.7%
Contains more CholineCholine +22.8%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mulberry Yogurt DV% diff.
Vitamin C 36.4mg 0mg 40%
Vitamin B12 0µg 0.75µg 31%
Iron 1.85mg 0.07mg 22%
Protein 1.44g 10.19g 18%
Selenium 0.6µg 9.7µg 17%
Vitamin B2 0.101mg 0.278mg 14%
Phosphorus 38mg 135mg 14%
Vitamin K 7.8µg 0µg 7%
Vitamin B5 0.331mg 7%
Calcium 39mg 110mg 7%
Fiber 1.7g 0g 7%
Vitamin E 0.87mg 0.01mg 6%
Copper 0.06mg 0.017mg 5%
Zinc 0.12mg 0.52mg 4%
Vitamin B3 0.62mg 0.208mg 3%
Potassium 194mg 141mg 2%
Magnesium 18mg 11mg 2%
Cholesterol 0mg 5mg 2%
Carbs 9.8g 3.6g 2%
Vitamin B6 0.05mg 0.063mg 1%
Choline 12.3mg 15.1mg 1%
Polyunsaturated fat 0.207g 0.012g 1%
Calories 43kcal 59kcal 1%
Vitamin B1 0.029mg 0.023mg 1%
Sodium 10mg 36mg 1%
Fats 0.39g 0.39g 0%
Net carbs 8.1g 3.6g N/A
Sugar 8.1g 3.24g N/A
Vitamin A 1µg 1µg 0%
Manganese 0.009mg 0%
Folate 6µg 7µg 0%
Trans fat 0g 0.006g N/A
Saturated fat 0.027g 0.117g 0%
Monounsaturated fat 0.041g 0.053g 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

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
Yogurt
2
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more CarbsCarbs +172.2%
Contains more ProteinProtein +607.6%
~equal in Fats ~0.39g
~equal in Water ~85.1g
~equal in Other ~0.72g

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
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains less Sat. FatSaturated fat -76.9%
Contains more Poly. FatPolyunsaturated fat +1625%
Contains more Mono. FatMonounsaturated fat +29.3%

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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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.