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Saffron vs. Mulberry — In-Depth Nutrition Comparison

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What are the differences between saffron and mulberries?

  • Saffron is richer than mulberries in iron, vitamin B6, magnesium, vitamin C, potassium, phosphorus, copper, folate, vitamin B2, and vitamin A.
  • Saffron's daily need coverage for iron is 116% more.
  • Saffron has 21 times more vitamin A than mulberries. While saffron has 530IU of vitamin A, mulberries have only 25IU.
  • The glycemic index of mulberries is lower.

We used Spices, saffron and Mulberries, raw types in this article.

Infographic

Saffron 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 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
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 +1366.7%
Contains more CalciumCalcium +184.6%
Contains more PotassiumPotassium +788.7%
Contains more IronIron +500%
Contains more CopperCopper +446.7%
Contains more ZincZinc +808.3%
Contains more PhosphorusPhosphorus +563.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +833.3%
Contains less SodiumSodium -93.2%

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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 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 CVitamin C +122%
Contains more Vitamin AVitamin A +2600%
Contains more Vitamin B1Vitamin B1 +296.6%
Contains more Vitamin B2Vitamin B2 +164.4%
Contains more Vitamin B3Vitamin B3 +135.5%
Contains more Vitamin B6Vitamin B6 +1920%
Contains more FolateFolate +1450%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 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 +693.8%
Contains more FatsFats +1400%
Contains more CarbsCarbs +567%
Contains more OtherOther +689.9%
Contains more WaterWater +636.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 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 +946.3%
Contains more Poly. FatPolyunsaturated fat +898.6%
Contains less Sat. FatSaturated fat -98.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Saffron Mulberry DV% diff.
Manganese 28.408mg 1235%
Iron 11.1mg 1.85mg 116%
Vitamin B6 1.01mg 0.05mg 74%
Magnesium 264mg 18mg 59%
Vitamin C 80.8mg 36.4mg 49%
Potassium 1724mg 194mg 45%
Phosphorus 252mg 38mg 31%
Copper 0.328mg 0.06mg 30%
Folate 93µg 6µg 22%
Protein 11.43g 1.44g 20%
Carbs 65.37g 9.8g 19%
Calories 310kcal 43kcal 13%
Vitamin B2 0.267mg 0.101mg 13%
Polyunsaturated fat 2.067g 0.207g 12%
Zinc 1.09mg 0.12mg 9%
Selenium 5.6µg 0.6µg 9%
Fiber 3.9g 1.7g 9%
Fats 5.85g 0.39g 8%
Saturated fat 1.586g 0.027g 7%
Calcium 111mg 39mg 7%
Vitamin K 7.8µg 7%
Vitamin B1 0.115mg 0.029mg 7%
Sodium 148mg 10mg 6%
Vitamin E 0.87mg 6%
Vitamin B3 1.46mg 0.62mg 5%
Vitamin A 27µg 1µg 3%
Choline 12.3mg 2%
Monounsaturated fat 0.429g 0.041g 1%
Net carbs 61.47g 8.1g N/A
Sugar 8.1g N/A
Omega-3 - DPA 0.006g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saffron Mulberry
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
54%
Saffron
17%
Mulberry
Minerals Daily Need Coverage Score
479%
Saffron
16%
Mulberry

Comparison summary

Which food is richer in minerals?
Saffron
Saffron is relatively richer in minerals
Which food is lower in Sugar?
Saffron
Saffron is lower in Sugar (difference - 8.1g)
Which food is richer in vitamins?
Saffron
Saffron is relatively richer in vitamins
Which food contains less Sodium?
Mulberry
Mulberry contains less Sodium (difference - 138mg)
Which food is lower in Saturated fat?
Mulberry
Mulberry is lower in Saturated fat (difference - 1.559g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 45)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $1.8)
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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.