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  6. Hazelnut vs. Mulberry

Hazelnut vs. Mulberry — In-Depth Nutrition Comparison

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Significant differences between Hazelnut and Mulberry

  • Hazelnut is richer in Copper, Vitamin E , Vitamin B1, Vitamin B6, Phosphorus, Iron, Magnesium, Fiber, and Folate, while Mulberry is higher in Vitamin C.
  • Hazelnut covers your daily Copper needs 185% more than Mulberry.
  • Hazelnut has 22 times more Vitamin B1 than Mulberry. Hazelnut has 0.643mg of Vitamin B1, while Mulberry has 0.029mg.

Specific food types used in this comparison are Nuts, hazelnuts or filberts and Mulberries, raw.

Infographic

Hazelnut 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.
Hazelnut
Hazelnut
10
:
0
Mulberry
Mulberry
Contains more Calcium +192.3%
Contains more Iron +154.1%
Contains more Magnesium +805.6%
Contains more Phosphorus +663.2%
Contains more Potassium +250.5%
Contains less Sodium -100%
Contains more Zinc +1941.7%
Contains more Copper +2775%
Contains more Selenium +300%
Hazelnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
Mulberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Contains more Calcium +192.3%
Contains more Iron +154.1%
Contains more Magnesium +805.6%
Contains more Phosphorus +663.2%
Contains more Potassium +250.5%
Contains less Sodium -100%
Contains more Zinc +1941.7%
Contains more Copper +2775%
Contains more Selenium +300%

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.
Hazelnut
Hazelnut
8
:
2
Mulberry
Mulberry
Contains more Vitamin E +1627.6%
Contains more Vitamin B1 +2117.2%
Contains more Vitamin B2 +11.9%
Contains more Vitamin B3 +190.3%
Contains more Vitamin B6 +1026%
Contains more Folate +1783.3%
Contains more Vitamin K +82.1%
Contains more Vitamin A +25%
Contains more Vitamin C +477.8%
Hazelnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 301% 0% 21% 161% 27% 34% 56% 130% 85% 0% 36%
Mulberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 20%
Contains more Vitamin E +1627.6%
Contains more Vitamin B1 +2117.2%
Contains more Vitamin B2 +11.9%
Contains more Vitamin B3 +190.3%
Contains more Vitamin B6 +1026%
Contains more Folate +1783.3%
Contains more Vitamin K +82.1%
Contains more Vitamin A +25%
Contains more Vitamin C +477.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hazelnut
Hazelnut
4
:
1
Mulberry
Mulberry
Contains more Protein +938.2%
Contains more Fats +15476.9%
Contains more Carbs +70.4%
Contains more Other +231.9%
Contains more Water +1551.2%
Hazelnut
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Mulberry
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more Protein +938.2%
Contains more Fats +15476.9%
Contains more Carbs +70.4%
Contains more Other +231.9%
Contains more Water +1551.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hazelnut
Hazelnut
2
:
1
Mulberry
Mulberry
Contains more Monounsaturated Fat +111246.3%
Contains more Polyunsaturated fat +3726.1%
Contains less Saturated Fat -99.4%
Hazelnut
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 g
Mulberry
10% 15% 75%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.041 g
Polyunsaturated fat: 0.207 g
Contains more Monounsaturated Fat +111246.3%
Contains more Polyunsaturated fat +3726.1%
Contains less Saturated Fat -99.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hazelnut Mulberry Opinion
Net carbs 7g 8.1g Mulberry
Protein 14.95g 1.44g Hazelnut
Fats 60.75g 0.39g Hazelnut
Carbs 16.7g 9.8g Hazelnut
Calories 628kcal 43kcal Hazelnut
Starch 0.48g Hazelnut
Fructose 0.07g Hazelnut
Sugar 4.34g 8.1g Hazelnut
Fiber 9.7g 1.7g Hazelnut
Calcium 114mg 39mg Hazelnut
Iron 4.7mg 1.85mg Hazelnut
Magnesium 163mg 18mg Hazelnut
Phosphorus 290mg 38mg Hazelnut
Potassium 680mg 194mg Hazelnut
Sodium 0mg 10mg Hazelnut
Zinc 2.45mg 0.12mg Hazelnut
Copper 1.725mg 0.06mg Hazelnut
Manganese 6.175mg Hazelnut
Selenium 2.4µg 0.6µg Hazelnut
Vitamin A 20IU 25IU Mulberry
Vitamin A RAE 1µg 1µg
Vitamin E 15.03mg 0.87mg Hazelnut
Vitamin C 6.3mg 36.4mg Mulberry
Vitamin B1 0.643mg 0.029mg Hazelnut
Vitamin B2 0.113mg 0.101mg Hazelnut
Vitamin B3 1.8mg 0.62mg Hazelnut
Vitamin B5 0.918mg Hazelnut
Vitamin B6 0.563mg 0.05mg Hazelnut
Folate 113µg 6µg Hazelnut
Vitamin K 14.2µg 7.8µg Hazelnut
Tryptophan 0.193mg Hazelnut
Threonine 0.497mg Hazelnut
Isoleucine 0.545mg Hazelnut
Leucine 1.063mg Hazelnut
Lysine 0.42mg Hazelnut
Methionine 0.221mg Hazelnut
Phenylalanine 0.663mg Hazelnut
Valine 0.701mg Hazelnut
Histidine 0.432mg Hazelnut
Saturated Fat 4.464g 0.027g Mulberry
Monounsaturated Fat 45.652g 0.041g Hazelnut
Polyunsaturated fat 7.92g 0.207g Hazelnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Mulberry
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
71%
Hazelnut
18%
Mulberry
Minerals Daily Need Coverage Score
197%
Hazelnut
16%
Mulberry

Comparison summary

Which food is lower in Saturated Fat?
Mulberry
Mulberry is lower in Saturated Fat (difference - 4.437g)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $2.8)
Which food is lower in Sugar?
Hazelnut
Hazelnut is lower in Sugar (difference - 3.76g)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.