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Sapodilla vs. Mulberry — In-Depth Nutrition Comparison

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Summary of differences between sapodillas and mulberries

  • Sapodillas have more fiber, while mulberries have more vitamin C, iron, and vitamin B2.
  • Mulberries cover your daily need for vitamin C, 24% more than sapodillas.
  • Sapodillas contain 3 times more fiber than mulberries. While sapodillas contain 5.3g of fiber, mulberries contain only 1.7g.
  • Mulberries have a lower glycemic index. The glycemic index of mulberries is 25, while the glycemic index of sapodillas is 37.

These are the specific foods used in this comparison Sapodilla, raw and Mulberries, raw.

Infographic

Sapodilla 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 8.6% 6.3% 17% 30% 29% 2.7% 5.1% 1.6% 0% 3.3%
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 CopperCopper +43.3%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +85.7%
Contains more IronIron +131.3%
Contains more ZincZinc +20%
Contains more PhosphorusPhosphorus +216.7%
Contains less SodiumSodium -16.7%
~equal in Potassium ~194mg
~equal in Manganese ~mg
~equal in Selenium ~0.6µg

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 49% 1% 0% 0% 0% 4.6% 3.8% 15% 8.5% 0% 0% 11% 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 AVitamin A +200%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +133.3%
Contains more Vitamin CVitamin C +147.6%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +405%
Contains more Vitamin B3Vitamin B3 +210%
Contains more Vitamin B6Vitamin B6 +35.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 78%
Protein: 0.44 g
Fats: 1.1 g
Carbs: 19.96 g
Water: 78 g
Other: 0.5 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 FatsFats +182.1%
Contains more CarbsCarbs +103.7%
Contains more ProteinProtein +227.3%
Contains more WaterWater +12.4%
Contains more OtherOther +38%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 72%
Saturated fat: Sat. Fat 0.194 g
Monounsaturated fat: Mono. Fat 0.521 g
Polyunsaturated fat: Poly. Fat 0.011 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 +1170.7%
Contains less Sat. FatSaturated fat -86.1%
Contains more Poly. FatPolyunsaturated fat +1781.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sapodilla Mulberry
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated fat 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 Sapodilla Mulberry DV% diff.
Vitamin C 14.7mg 36.4mg 24%
Fiber 5.3g 1.7g 14%
Iron 0.8mg 1.85mg 13%
Vitamin K 7.8µg 7%
Vitamin E 0.87mg 6%
Vitamin B2 0.02mg 0.101mg 6%
Vitamin B5 0.252mg 5%
Phosphorus 12mg 38mg 4%
Carbs 19.96g 9.8g 3%
Vitamin B3 0.2mg 0.62mg 3%
Copper 0.086mg 0.06mg 3%
Calories 83kcal 43kcal 2%
Choline 12.3mg 2%
Folate 14µg 6µg 2%
Protein 0.44g 1.44g 2%
Vitamin B1 0mg 0.029mg 2%
Calcium 21mg 39mg 2%
Saturated fat 0.194g 0.027g 1%
Monounsaturated fat 0.521g 0.041g 1%
Polyunsaturated fat 0.011g 0.207g 1%
Vitamin B6 0.037mg 0.05mg 1%
Magnesium 12mg 18mg 1%
Fats 1.1g 0.39g 1%
Net carbs 14.66g 8.1g N/A
Potassium 193mg 194mg 0%
Sugar 8.1g N/A
Zinc 0.1mg 0.12mg 0%
Sodium 12mg 10mg 0%
Vitamin A 3µg 1µg 0%
Selenium 0.6µg 0.6µg 0%
Tryptophan 0.005mg 0%
Threonine 0.012mg 0%
Isoleucine 0.015mg 0%
Leucine 0.024mg 0%
Lysine 0.039mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.013mg 0%
Valine 0.016mg 0%
Histidine 0.016mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sapodilla 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
7%
Sapodilla
17%
Mulberry
Minerals Daily Need Coverage Score
10%
Sapodilla
16%
Mulberry

Comparison summary

Which food is lower in Sugar?
Sapodilla
Sapodilla is lower in Sugar (difference - 8.1g)
Which food is cheaper?
Sapodilla
Sapodilla is cheaper (difference - $0.4)
Which food contains less Sodium?
Mulberry
Mulberry contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Mulberry
Mulberry is lower in Saturated fat (difference - 0.167g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Mulberry
Mulberry is relatively richer in minerals
Which food is richer in vitamins?
Mulberry
Mulberry 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. Sapodilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167759/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.