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Rose hip vs. Mulberry — In-Depth Nutrition Comparison

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Summary of differences between Rose hip and Mulberry

  • Rose hip has more Vitamin C, Fiber, Vitamin E , Vitamin A RAE, Vitamin K, Calcium, Magnesium, Potassium, and Copper, while Mulberry has more Iron.
  • Rose hip covers your daily need of Vitamin C 433% more than Mulberry.
  • Rose hip contains 217 times more Vitamin A RAE than Mulberry. While Rose hip contains 217µg of Vitamin A RAE, Mulberry contains only 1µg.

These are the specific foods used in this comparison Rose Hips, wild (Northern Plains Indians) and Mulberries, raw.

Infographic

Rose hip 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.
Rose hip
Rose hip
8
:
2
Mulberry
Mulberry
Contains more Calcium +333.3%
Contains more Magnesium +283.3%
Contains more Phosphorus +60.5%
Contains more Potassium +121.1%
Contains less Sodium -60%
Contains more Zinc +108.3%
Contains more Copper +88.3%
Contains more Iron +74.5%
Rose hip
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 40% 50% 27% 38% 1% 7% 38% 134% 0%
Mulberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Contains more Calcium +333.3%
Contains more Magnesium +283.3%
Contains more Phosphorus +60.5%
Contains more Potassium +121.1%
Contains less Sodium -60%
Contains more Zinc +108.3%
Contains more Copper +88.3%
Contains more Iron +74.5%

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.
Rose hip
Rose hip
8
:
4
Mulberry
Mulberry
Contains more Vitamin A +17280%
Contains more Vitamin E +571.3%
Contains more Vitamin C +1070.3%
Contains more Vitamin B2 +64.4%
Contains more Vitamin B3 +109.7%
Contains more Vitamin B6 +52%
Contains more Vitamin K +232.1%
Contains more Vitamin B1 +81.3%
Contains more Folate +100%
Rose hip
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 261% 117% 0% 1420% 4% 39% 25% 48% 18% 3% 0% 65%
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 A +17280%
Contains more Vitamin E +571.3%
Contains more Vitamin C +1070.3%
Contains more Vitamin B2 +64.4%
Contains more Vitamin B3 +109.7%
Contains more Vitamin B6 +52%
Contains more Vitamin K +232.1%
Contains more Vitamin B1 +81.3%
Contains more Folate +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rose hip
Rose hip
3
:
2
Mulberry
Mulberry
Contains more Protein +11.1%
Contains more Carbs +290%
Contains more Other +71%
Contains more Fats +14.7%
Contains more Water +49.5%
Equal in Protein - 1.44
Rose hip
38% 59%
Protein: 1.6 g
Fats: 0.34 g
Carbs: 38.22 g
Water: 58.66 g
Other: 1.18 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 +11.1%
Contains more Carbs +290%
Contains more Other +71%
Contains more Fats +14.7%
Contains more Water +49.5%
Equal in Protein - 1.44

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rose hip Mulberry Opinion
Net carbs 14.12g 8.1g Rose hip
Protein 1.6g 1.44g Rose hip
Fats 0.34g 0.39g Mulberry
Carbs 38.22g 9.8g Rose hip
Calories 162kcal 43kcal Rose hip
Fructose 1.16g Rose hip
Sugar 2.58g 8.1g Rose hip
Fiber 24.1g 1.7g Rose hip
Calcium 169mg 39mg Rose hip
Iron 1.06mg 1.85mg Mulberry
Magnesium 69mg 18mg Rose hip
Phosphorus 61mg 38mg Rose hip
Potassium 429mg 194mg Rose hip
Sodium 4mg 10mg Rose hip
Zinc 0.25mg 0.12mg Rose hip
Copper 0.113mg 0.06mg Rose hip
Manganese 1.02mg Rose hip
Selenium 0.6µg Mulberry
Vitamin A 4345IU 25IU Rose hip
Vitamin A RAE 217µg 1µg Rose hip
Vitamin E 5.84mg 0.87mg Rose hip
Vitamin C 426mg 36.4mg Rose hip
Vitamin B1 0.016mg 0.029mg Mulberry
Vitamin B2 0.166mg 0.101mg Rose hip
Vitamin B3 1.3mg 0.62mg Rose hip
Vitamin B5 0.8mg Rose hip
Vitamin B6 0.076mg 0.05mg Rose hip
Folate 3µg 6µg Mulberry
Vitamin K 25.9µg 7.8µg Rose hip
Saturated Fat 0.027g Rose hip
Monounsaturated Fat 0.041g Mulberry
Polyunsaturated fat 0.207g Mulberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rose hip 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
166%
Rose hip
18%
Mulberry
Minerals Daily Need Coverage Score
38%
Rose hip
16%
Mulberry

Comparison summary

Which food is lower in Sugar?
Rose hip
Rose hip is lower in Sugar (difference - 5.52g)
Which food contains less Sodium?
Rose hip
Rose hip contains less Sodium (difference - 6mg)
Which food is lower in Cholesterol?
Rose hip
Rose hip is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Rose hip
Rose hip is lower in Saturated Fat (difference - 0.027g)
Which food is richer in minerals?
Rose hip
Rose hip is relatively richer in minerals
Which food is richer in vitamins?
Rose hip
Rose hip is relatively richer in vitamins
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 39)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $1.6)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Rose hip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168998/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.