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  6. Poppy seed vs. Mulberry

Poppy seed vs. Mulberry — In-Depth Nutrition Comparison

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Summary of differences between poppy seed and mulberries

  • Poppy seed has more copper, calcium, phosphorus, iron, magnesium, fiber, zinc, vitamin B1, and selenium, while mulberries have more vitamin C.
  • Poppy seed covers your daily need for copper, 174% more than mulberries.
  • Poppy seed contains 66 times more zinc than mulberries. While poppy seed contains 7.9mg of zinc, mulberries contain only 0.12mg.
  • Poppy seed has a lower glycemic index. The glycemic index of poppy seed is 5, while the glycemic index of mulberries is 25.

These are the specific foods used in this comparison Spices, poppy seed and Mulberries, raw.

Infographic

Poppy seed 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 248% 431% 63% 366% 542% 215% 373% 3.4% 875% 74%
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 MagnesiumMagnesium +1827.8%
Contains more CalciumCalcium +3587.2%
Contains more PotassiumPotassium +270.6%
Contains more IronIron +427.6%
Contains more CopperCopper +2611.7%
Contains more ZincZinc +6483.3%
Contains more PhosphorusPhosphorus +2189.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2150%
Contains less SodiumSodium -61.5%

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 3.3% 0% 35% 0% 214% 23% 17% 19% 57% 0% 0% 62% 4.8%
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 EVitamin E +103.4%
Contains more Vitamin B1Vitamin B1 +2844.8%
Contains more Vitamin B3Vitamin B3 +44.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +394%
Contains more FolateFolate +1266.7%
Contains more Vitamin CVitamin C +3540%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +39.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.101mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Poppy seed Mulberry DV% diff.
Manganese 6.707mg 292%
Polyunsaturated fat 28.569g 0.207g 189%
Copper 1.627mg 0.06mg 174%
Calcium 1438mg 39mg 140%
Phosphorus 870mg 38mg 119%
Iron 9.76mg 1.85mg 99%
Magnesium 347mg 18mg 78%
Zinc 7.9mg 0.12mg 71%
Fiber 19.5g 1.7g 71%
Vitamin B1 0.854mg 0.029mg 69%
Fats 41.56g 0.39g 63%
Vitamin C 1mg 36.4mg 39%
Protein 17.99g 1.44g 33%
Calories 525kcal 43kcal 24%
Selenium 13.5µg 0.6µg 23%
Saturated fat 4.517g 0.027g 20%
Folate 82µg 6µg 19%
Vitamin B6 0.247mg 0.05mg 15%
Monounsaturated fat 5.982g 0.041g 15%
Potassium 719mg 194mg 15%
Vitamin K 0µg 7.8µg 7%
Vitamin E 1.77mg 0.87mg 6%
Vitamin B5 0.324mg 6%
Carbs 28.13g 9.8g 6%
Vitamin B3 0.896mg 0.62mg 2%
Choline 8.8mg 12.3mg 1%
Sodium 26mg 10mg 1%
Net carbs 8.63g 8.1g N/A
Sugar 2.99g 8.1g N/A
Vitamin A 0µg 1µg 0%
Vitamin B2 0.1mg 0.101mg 0%
Tryptophan 0.184mg 0%
Threonine 0.686mg 0%
Isoleucine 0.819mg 0%
Leucine 1.321mg 0%
Lysine 0.952mg 0%
Methionine 0.502mg 0%
Phenylalanine 0.758mg 0%
Valine 1.095mg 0%
Histidine 0.471mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 0.273g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 28% 6% 6%
Protein: 17.99 g
Fats: 41.56 g
Carbs: 28.13 g
Water: 5.95 g
Other: 6.37 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 +1149.3%
Contains more FatsFats +10556.4%
Contains more CarbsCarbs +187%
Contains more OtherOther +823.2%
Contains more WaterWater +1373.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 15% 73%
Saturated fat: Sat. Fat 4.517 g
Monounsaturated fat: Mono. Fat 5.982 g
Polyunsaturated fat: Poly. Fat 28.569 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 +14490.2%
Contains more Poly. FatPolyunsaturated fat +13701.4%
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. Poppy seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171330/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.