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  6. Navajo frybread vs. Mulberry

Navajo frybread vs. Mulberry — In-Depth Nutrition Comparison

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Important differences between navajo frybread and mulberries

  • Navajo frybread has more vitamin B1, selenium, folate, iron, vitamin B3, phosphorus, and vitamin B2; however, mulberries are richer in vitamin K.
  • Navajo frybread's daily need coverage for vitamin B1 is 33% more.
  • Navajo frybread contains 171 times more saturated fat than mulberries. Navajo frybread contains 4.621g of saturated fat, while mulberries contain 0.027g.
  • Navajo frybread has a higher glycemic index. The glycemic index of navajo frybread is 70, while the glycemic index of mulberries is 25.

The food varieties used in the comparison are Frybread, made with lard (Navajo) and Mulberries, raw.

Infographic

Navajo frybread 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 13% 17% 6.8% 152% 30% 9.5% 53% 43% 39% 101%
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 +46.2%
Contains more IronIron +118.4%
Contains more CopperCopper +51.7%
Contains more ZincZinc +191.7%
Contains more PhosphorusPhosphorus +223.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3000%
Contains more PotassiumPotassium +151.9%
Contains less SodiumSodium -97%
~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 0% 0% 0% 0% 108% 50% 86% 9.8% 8.8% 0% 2% 92% 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 B1Vitamin B1 +1382.8%
Contains more Vitamin B2Vitamin B2 +114.9%
Contains more Vitamin B3Vitamin B3 +642.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +1933.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +31.6%
Contains more Vitamin KVitamin K +875%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navajo frybread Mulberry DV% diff.
Vitamin C 36.4mg 40%
Vitamin B1 0.43mg 0.029mg 33%
Selenium 18.6µg 0.6µg 33%
Folate 122µg 6µg 29%
Iron 4.04mg 1.85mg 27%
Vitamin B3 4.603mg 0.62mg 25%
Saturated fat 4.621g 0.027g 21%
Starch 42.85g 18%
Fats 12.22g 0.39g 18%
Calories 330kcal 43kcal 14%
Sodium 329mg 10mg 14%
Carbs 48.26g 9.8g 13%
Manganese 0.297mg 13%
Phosphorus 123mg 38mg 12%
Monounsaturated fat 4.411g 0.041g 11%
Protein 6.69g 1.44g 11%
Vitamin B2 0.217mg 0.101mg 9%
Fiber 1.7g 7%
Polyunsaturated fat 1.055g 0.207g 6%
Vitamin E 0mg 0.87mg 6%
Vitamin K 0.8µg 7.8µg 6%
Potassium 77mg 194mg 3%
Copper 0.091mg 0.06mg 3%
Vitamin B5 0.164mg 3%
Calcium 57mg 39mg 2%
Cholesterol 7mg 0mg 2%
Choline 12.3mg 2%
Zinc 0.35mg 0.12mg 2%
Vitamin B6 0.038mg 0.05mg 1%
Net carbs 48.26g 8.1g N/A
Magnesium 18mg 18mg 0%
Sugar 2.03g 8.1g N/A
Vitamin A 1µg 0%
Omega-3 - ALA 0.051g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Eicosadienoic acid 0.018g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 12% 48% 32%
Protein: 6.69 g
Fats: 12.22 g
Carbs: 48.26 g
Water: 31.57 g
Other: 1.26 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 ProteinProtein +364.6%
Contains more FatsFats +3033.3%
Contains more CarbsCarbs +392.4%
Contains more OtherOther +82.6%
Contains more WaterWater +177.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 44% 10%
Saturated fat: Sat. Fat 4.621 g
Monounsaturated fat: Mono. Fat 4.411 g
Polyunsaturated fat: Poly. Fat 1.055 g
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
Contains more Mono. FatMonounsaturated fat +10658.5%
Contains more Poly. FatPolyunsaturated fat +409.7%
Contains less Sat. FatSaturated fat -99.4%

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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. Navajo frybread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167635/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.