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Mulberry vs. Yolk — In-Depth Nutrition Comparison

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A recap on differences between mulberries and yolk

  • Mulberries have more vitamin C; however, yolk is higher in choline, selenium, vitamin B12, phosphorus, vitamin D, folate, and vitamin B2.
  • Yolk covers your daily cholesterol needs 362% more than mulberries.
  • Mulberries have less saturated fat.
  • The glycemic index of mulberries is higher.

Food varieties used in this article are Mulberries, raw and Egg, yolk, raw, fresh.

Infographic

Mulberry vs Yolk 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%
Yolk
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Contains more MagnesiumMagnesium +260%
Contains more PotassiumPotassium +78%
Contains less SodiumSodium -79.2%
Contains more CalciumCalcium +230.8%
Contains more IronIron +47.6%
Contains more CopperCopper +28.3%
Contains more ZincZinc +1816.7%
Contains more PhosphorusPhosphorus +926.3%
Contains more SeleniumSelenium +9233.3%

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%
Yolk
10
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +2483.3%
Contains more Vitamin KVitamin K +1014.3%
Contains more Vitamin AVitamin A +38000%
Contains more Vitamin EVitamin E +196.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +506.9%
Contains more Vitamin B2Vitamin B2 +422.8%
Contains more Vitamin B6Vitamin B6 +600%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +2333.3%
Contains more CholineCholine +6568.3%

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
Yolk
3
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more CarbsCarbs +173%
Contains more WaterWater +67.6%
Contains more ProteinProtein +1001.4%
Contains more FatsFats +6705.1%
Contains more OtherOther +146.4%

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
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +28529.3%
Contains more Poly. FatPolyunsaturated fat +1930.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mulberry Yolk
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Mulberry Yolk DV% diff.
Cholesterol 0mg 1085mg 362%
Choline 12.3mg 820.2mg 147%
Selenium 0.6µg 56µg 101%
Vitamin B12 0µg 1.95µg 81%
Vitamin B5 2.99mg 60%
Phosphorus 38mg 390mg 50%
Saturated fat 0.027g 9.551g 43%
Vitamin A 1µg 381µg 42%
Fats 0.39g 26.54g 40%
Vitamin C 36.4mg 0mg 40%
Folate 6µg 146µg 35%
Vitamin B2 0.101mg 0.528mg 33%
Monounsaturated fat 0.041g 11.738g 29%
Protein 1.44g 15.86g 29%
Vitamin D 0µg 5.4µg 27%
Vitamin D 0IU 218IU 27%
Polyunsaturated fat 0.207g 4.204g 27%
Vitamin B6 0.05mg 0.35mg 23%
Zinc 0.12mg 2.3mg 20%
Calories 43kcal 322kcal 14%
Vitamin B1 0.029mg 0.176mg 12%
Vitamin E 0.87mg 2.58mg 11%
Iron 1.85mg 2.73mg 11%
Calcium 39mg 129mg 9%
Fiber 1.7g 0g 7%
Vitamin K 7.8µg 0.7µg 6%
Vitamin B3 0.62mg 0.024mg 4%
Potassium 194mg 109mg 3%
Magnesium 18mg 5mg 3%
Manganese 0.055mg 2%
Carbs 9.8g 3.59g 2%
Sodium 10mg 48mg 2%
Copper 0.06mg 0.077mg 2%
Net carbs 8.1g 3.59g N/A
Sugar 8.1g 0.56g N/A
Tryptophan 0.177mg 0%
Threonine 0.687mg 0%
Isoleucine 0.866mg 0%
Leucine 1.399mg 0%
Lysine 1.217mg 0%
Methionine 0.378mg 0%
Phenylalanine 0.681mg 0%
Valine 0.949mg 0%
Histidine 0.416mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0g 0.011g N/A
Omega-3 - DHA 0g 0.114g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry Yolk
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Mulberry
114%
Yolk
Minerals Daily Need Coverage Score
16%
Mulberry
73%
Yolk

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 7.54g)
Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Yolk
Yolk is relatively richer in minerals
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Mulberry
Mulberry is lower in Cholesterol (difference - 1085mg)
Which food contains less Sodium?
Mulberry
Mulberry contains less Sodium (difference - 38mg)
Which food is lower in Saturated fat?
Mulberry
Mulberry is lower in Saturated fat (difference - 9.524g)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $0.6)

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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.