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Spinach raw vs. Mulberry — In-Depth Nutrition Comparison

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What are the differences between spinach raw and mulberries?

  • Spinach raw is higher in vitamin K, vitamin A, folate, magnesium, vitamin B6, iron, potassium, copper, and vitamin E, yet mulberries are higher in vitamin C.
  • Spinach raw's daily need coverage for vitamin K is 396% more.
  • Spinach raw has 375 times more vitamin A than mulberries. While spinach raw has 9377IU of vitamin A, mulberries have only 25IU.

We used Spinach, raw and Mulberries, raw types in this article.

Infographic

Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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 +338.9%
Contains more CalciumCalcium +153.8%
Contains more PotassiumPotassium +187.6%
Contains more IronIron +46.5%
Contains more CopperCopper +116.7%
Contains more ZincZinc +341.7%
Contains more PhosphorusPhosphorus +28.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +66.7%
Contains less SodiumSodium -87.3%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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 +46800%
Contains more Vitamin EVitamin E +133.3%
Contains more Vitamin B1Vitamin B1 +169%
Contains more Vitamin B2Vitamin B2 +87.1%
Contains more Vitamin B3Vitamin B3 +16.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +290%
Contains more Vitamin KVitamin K +6091%
Contains more FolateFolate +3133.3%
Contains more CholineCholine +56.9%
Contains more Vitamin CVitamin C +29.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 +98.6%
Contains more OtherOther +149.3%
Contains more CarbsCarbs +170%
~equal in Fats ~0.39g
~equal in Water ~87.68g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 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 less Sat. FatSaturated fat -57.1%
Contains more Mono. FatMonounsaturated fat +310%
Contains more Poly. FatPolyunsaturated fat +25.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach raw Mulberry DV% diff.
Vitamin K 482.9µg 7.8µg 396%
Vitamin A 469µg 1µg 52%
Folate 194µg 6µg 47%
Manganese 0.897mg 39%
Magnesium 79mg 18mg 15%
Vitamin B6 0.195mg 0.05mg 11%
Potassium 558mg 194mg 11%
Iron 2.71mg 1.85mg 11%
Vitamin C 28.1mg 36.4mg 9%
Vitamin E 2.03mg 0.87mg 8%
Copper 0.13mg 0.06mg 8%
Vitamin B2 0.189mg 0.101mg 7%
Calcium 99mg 39mg 6%
Vitamin B1 0.078mg 0.029mg 4%
Zinc 0.53mg 0.12mg 4%
Sodium 79mg 10mg 3%
Protein 2.86g 1.44g 3%
Phosphorus 49mg 38mg 2%
Carbs 3.63g 9.8g 2%
Fiber 2.2g 1.7g 2%
Vitamin B5 0.065mg 1%
Choline 19.3mg 12.3mg 1%
Calories 23kcal 43kcal 1%
Vitamin B3 0.724mg 0.62mg 1%
Selenium 1µg 0.6µg 1%
Fats 0.39g 0.39g 0%
Net carbs 1.43g 8.1g N/A
Sugar 0.42g 8.1g N/A
Saturated fat 0.063g 0.027g 0%
Monounsaturated fat 0.01g 0.041g 0%
Polyunsaturated fat 0.165g 0.207g 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Mulberry
Low Calories diet ok
Low Fats diet Equal
Low Carbs diet ok
Low Glycemic Index diet ok

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
137%
Spinach raw
17%
Mulberry
Minerals Daily Need Coverage Score
45%
Spinach raw
16%
Mulberry

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 7.68g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.2)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Mulberry
Mulberry contains less Sodium (difference - 69mg)
Which food is lower in Saturated fat?
Mulberry
Mulberry is lower in Saturated fat (difference - 0.036g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 7)
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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.