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Nance fruit vs. Mulberry — In-Depth Nutrition Comparison

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How are nance fruit and mulberries different?

  • Nance fruit is higher in vitamin C and fiber; however, mulberries are richer in iron and vitamin B2.
  • Daily need coverage for vitamin C for nance fruit is 62% higher.
  • Nance fruit contains 4 times more fiber than mulberries. While nance fruit contains 7.5g of fiber, mulberries contain only 1.7g.

Nance, frozen, unsweetened and Mulberries, raw are the varieties used in this article.

Infographic

Nance fruit vs Mulberry 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 14% 14% 22% 14% 14% 2.5% 4.3% 0.39% 32% 2.2%
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%
Contains more CalciumCalcium +17.9%
Contains more PotassiumPotassium +25.8%
Contains less SodiumSodium -70%
Contains more ManganeseManganese +∞%
Contains more IronIron +386.8%
Contains more CopperCopper +46.3%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +280%
Contains more SeleniumSelenium +50%
~equal in Magnesium ~18mg

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 308% 1.3% 25% 0% 3.8% 4.2% 5.4% 11% 4.8% 0% 30% 6% 0%
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%
Contains more Vitamin CVitamin C +154.1%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +43.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +52.6%
Contains more FolateFolate +33.3%
Contains more Vitamin B1Vitamin B1 +93.3%
Contains more Vitamin B2Vitamin B2 +461.1%
Contains more Vitamin B3Vitamin B3 +113.8%
Contains more Vitamin B6Vitamin B6 +138.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 81%
Protein: 0.66 g
Fats: 1.16 g
Carbs: 16.97 g
Water: 80.64 g
Other: 0.57 g
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more FatsFats +197.4%
Contains more CarbsCarbs +73.2%
Contains more ProteinProtein +118.2%
Contains more OtherOther +21.1%
~equal in Water ~87.68g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nance fruit Mulberry DV% diff.
Vitamin C 92.5mg 36.4mg 62%
Fiber 7.5g 1.7g 23%
Iron 0.38mg 1.85mg 18%
Manganese 0.248mg 11%
Fructose 4.73g 6%
Vitamin B2 0.018mg 0.101mg 6%
Phosphorus 10mg 38mg 4%
Vitamin B5 0.18mg 4%
Vitamin K 11.9µg 7.8µg 3%
Vitamin E 1.25mg 0.87mg 3%
Choline 12.3mg 2%
Vitamin B6 0.021mg 0.05mg 2%
Vitamin B3 0.29mg 0.62mg 2%
Protein 0.66g 1.44g 2%
Calories 73kcal 43kcal 2%
Copper 0.041mg 0.06mg 2%
Carbs 16.97g 9.8g 2%
Fats 1.16g 0.39g 1%
Polyunsaturated fat 0.207g 1%
Vitamin B1 0.015mg 0.029mg 1%
Potassium 244mg 194mg 1%
Calcium 46mg 39mg 1%
Folate 8µg 6µg 1%
Net carbs 9.47g 8.1g N/A
Magnesium 20mg 18mg 0%
Sugar 8.31g 8.1g N/A
Zinc 0.09mg 0.12mg 0%
Sodium 3mg 10mg 0%
Vitamin A 4µg 1µg 0%
Selenium 0.4µg 0.6µg 0%
Saturated fat 0.027g 0%
Monounsaturated fat 0.041g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nance fruit Mulberry
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
31%
Nance fruit
17%
Mulberry
Minerals Daily Need Coverage Score
12%
Nance fruit
16%
Mulberry

Comparison summary

Which food is lower in Cholesterol?
Nance fruit
Nance fruit is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Nance fruit
Nance fruit contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Nance fruit
Nance fruit is lower in Saturated fat (difference - 0.027g)
Which food is cheaper?
Nance fruit
Nance fruit is cheaper (difference - $0.4)
Which food is lower in Sugar?
Mulberry
Mulberry is lower in Sugar (difference - 0.21g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 25)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Nance fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167789/nutrients
  2. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.