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Strawberry vs. Mulberry — In-Depth Nutrition Comparison

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What are the main differences between strawberries and mulberries?

  • Strawberries are richer in vitamin C, yet mulberries are richer in iron and vitamin B2.
  • Strawberries' daily need coverage for vitamin C is 25% higher.
  • Strawberries have 4 times more folate than mulberries. Strawberries have 24µg of folate, while mulberries have 6µg.
  • Strawberries contain less sugar.
  • Mulberries have a lower glycemic index than strawberries.

We used Strawberries, raw and Mulberries, raw types in this comparison.

Infographic

Strawberry 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 9.3% 4.8% 14% 15% 16% 3.8% 10% 0.13% 50% 2.2%
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 ZincZinc +16.7%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +38.5%
Contains more CalciumCalcium +143.8%
Contains more PotassiumPotassium +26.8%
Contains more IronIron +351.2%
Contains more CopperCopper +25%
Contains more PhosphorusPhosphorus +58.3%
Contains more SeleniumSelenium +50%

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 196% 0.33% 5.8% 0% 6% 5.1% 7.2% 7.5% 11% 0% 5.5% 18% 3.1%
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 +61.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +300%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +20.8%
Contains more Vitamin B2Vitamin B2 +359.1%
Contains more Vitamin B3Vitamin B3 +60.6%
Contains more Vitamin KVitamin K +254.5%
Contains more CholineCholine +115.8%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.05mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.67 g
Fats: 0.3 g
Carbs: 7.68 g
Water: 90.95 g
Other: 0.4 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 +114.9%
Contains more FatsFats +30%
Contains more CarbsCarbs +27.6%
Contains more OtherOther +72.5%
~equal in Water ~87.68g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 20% 73%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.043 g
Polyunsaturated fat: Poly. Fat 0.155 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 -44.4%
Contains more Poly. FatPolyunsaturated fat +33.5%
~equal in Monounsaturated fat ~0.041g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Strawberry Mulberry DV% diff.
Vitamin C 58.8mg 36.4mg 25%
Iron 0.41mg 1.85mg 18%
Manganese 0.386mg 17%
Vitamin B2 0.022mg 0.101mg 6%
Folate 24µg 6µg 5%
Vitamin K 2.2µg 7.8µg 5%
Vitamin E 0.29mg 0.87mg 4%
Fructose 2.44g 3%
Vitamin B5 0.125mg 3%
Phosphorus 24mg 38mg 2%
Calcium 16mg 39mg 2%
Protein 0.67g 1.44g 2%
Choline 5.7mg 12.3mg 1%
Vitamin B3 0.386mg 0.62mg 1%
Calories 32kcal 43kcal 1%
Magnesium 13mg 18mg 1%
Copper 0.048mg 0.06mg 1%
Carbs 7.68g 9.8g 1%
Fiber 2g 1.7g 1%
Potassium 153mg 194mg 1%
Fats 0.3g 0.39g 0%
Net carbs 5.68g 8.1g N/A
Sugar 4.89g 8.1g N/A
Zinc 0.14mg 0.12mg 0%
Starch 0.04g 0%
Sodium 1mg 10mg 0%
Vitamin A 1µg 1µg 0%
Selenium 0.4µg 0.6µg 0%
Vitamin B1 0.024mg 0.029mg 0%
Vitamin B6 0.047mg 0.05mg 0%
Saturated fat 0.015g 0.027g 0%
Monounsaturated fat 0.043g 0.041g 0%
Polyunsaturated fat 0.155g 0.207g 0%
Tryptophan 0.008mg 0%
Threonine 0.02mg 0%
Isoleucine 0.016mg 0%
Leucine 0.034mg 0%
Lysine 0.026mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.019mg 0%
Valine 0.019mg 0%
Histidine 0.012mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Strawberry 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
20%
Strawberry
17%
Mulberry
Minerals Daily Need Coverage Score
13%
Strawberry
16%
Mulberry

Comparison summary

Which food is lower in Sugar?
Strawberry
Strawberry is lower in Sugar (difference - 3.21g)
Which food contains less Sodium?
Strawberry
Strawberry contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Strawberry
Strawberry is lower in Saturated fat (difference - 0.012g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 15)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $0.2)
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. Strawberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167762/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.