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  6. Quinoa vs. Mulberry

Quinoa vs. Mulberry — In-Depth Nutrition Comparison

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What are the differences between Quinoa and Mulberry?

  • Quinoa is higher in Phosphorus, Copper, Magnesium, Folate, Zinc, Vitamin B1, and Vitamin B6, yet Mulberry is higher in Vitamin C, and Vitamin K.
  • Mulberry's daily need coverage for Vitamin C is 40% more.
  • Quinoa has 9 times more Zinc than Mulberry. While Quinoa has 1.09mg of Zinc, Mulberry has only 0.12mg.

We used Quinoa, cooked and Mulberries, raw types in this article.

Infographic

Quinoa 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.
Quinoa
Quinoa
7
:
3
Mulberry
Mulberry
Contains more Magnesium +255.6%
Contains more Phosphorus +300%
Contains less Sodium -30%
Contains more Zinc +808.3%
Contains more Copper +220%
Contains more Selenium +366.7%
Contains more Calcium +129.4%
Contains more Iron +24.2%
Contains more Potassium +12.8%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Mulberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Contains more Magnesium +255.6%
Contains more Phosphorus +300%
Contains less Sodium -30%
Contains more Zinc +808.3%
Contains more Copper +220%
Contains more Selenium +366.7%
Contains more Calcium +129.4%
Contains more Iron +24.2%
Contains more Potassium +12.8%

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.
Quinoa
Quinoa
4
:
5
Mulberry
Mulberry
Contains more Vitamin B1 +269%
Contains more Vitamin B6 +146%
Contains more Folate +600%
Contains more Vitamin A +400%
Contains more Vitamin E +38.1%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +50.5%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.101
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
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 B1 +269%
Contains more Vitamin B6 +146%
Contains more Folate +600%
Contains more Vitamin A +400%
Contains more Vitamin E +38.1%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +50.5%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.101

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
4
:
1
Mulberry
Mulberry
Contains more Protein +205.6%
Contains more Fats +392.3%
Contains more Carbs +117.3%
Contains more Other +11.6%
Contains more Water +22.4%
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 +205.6%
Contains more Fats +392.3%
Contains more Carbs +117.3%
Contains more Other +11.6%
Contains more Water +22.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
:
1
Mulberry
Mulberry
Contains more Monounsaturated Fat +1187.8%
Contains more Polyunsaturated fat +420.8%
Contains less Saturated Fat -88.3%
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Mulberry
10% 15% 75%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.041 g
Polyunsaturated fat: 0.207 g
Contains more Monounsaturated Fat +1187.8%
Contains more Polyunsaturated fat +420.8%
Contains less Saturated Fat -88.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Mulberry Opinion
Net carbs 18.5g 8.1g Quinoa
Protein 4.4g 1.44g Quinoa
Fats 1.92g 0.39g Quinoa
Carbs 21.3g 9.8g Quinoa
Calories 120kcal 43kcal Quinoa
Starch 17.63g Quinoa
Sugar 0.87g 8.1g Quinoa
Fiber 2.8g 1.7g Quinoa
Calcium 17mg 39mg Mulberry
Iron 1.49mg 1.85mg Mulberry
Magnesium 64mg 18mg Quinoa
Phosphorus 152mg 38mg Quinoa
Potassium 172mg 194mg Mulberry
Sodium 7mg 10mg Quinoa
Zinc 1.09mg 0.12mg Quinoa
Copper 0.192mg 0.06mg Quinoa
Manganese 0.631mg Quinoa
Selenium 2.8µg 0.6µg Quinoa
Vitamin A 5IU 25IU Mulberry
Vitamin A RAE 0µg 1µg Mulberry
Vitamin E 0.63mg 0.87mg Mulberry
Vitamin C 0mg 36.4mg Mulberry
Vitamin B1 0.107mg 0.029mg Quinoa
Vitamin B2 0.11mg 0.101mg Quinoa
Vitamin B3 0.412mg 0.62mg Mulberry
Vitamin B6 0.123mg 0.05mg Quinoa
Folate 42µg 6µg Quinoa
Vitamin K 0µg 7.8µg Mulberry
Tryptophan 0.052mg Quinoa
Threonine 0.131mg Quinoa
Isoleucine 0.157mg Quinoa
Leucine 0.261mg Quinoa
Lysine 0.239mg Quinoa
Methionine 0.096mg Quinoa
Phenylalanine 0.185mg Quinoa
Valine 0.185mg Quinoa
Histidine 0.127mg Quinoa
Saturated Fat 0.231g 0.027g Mulberry
Omega-3 - DHA 0.015g 0g Quinoa
Monounsaturated Fat 0.528g 0.041g Quinoa
Polyunsaturated fat 1.078g 0.207g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa 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
11%
Quinoa
18%
Mulberry
Minerals Daily Need Coverage Score
38%
Quinoa
16%
Mulberry

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 7.23g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 3mg)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Mulberry
Mulberry is lower in Saturated Fat (difference - 0.204g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 28)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.