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  6. Sweet potato vs. Mulberry

Sweet potato vs. Mulberry — In-Depth Nutrition Comparison

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What are the differences between sweet potato and mulberries?

  • Sweet potato is higher in vitamin A, vitamin B6, copper, and fiber, yet mulberries are higher in vitamin C and iron.
  • Sweet potato's daily need coverage for vitamin A is 283% more.
  • Sweet potato has 4 times more vitamin B6 than mulberries. While sweet potato has 0.209mg of vitamin B6, mulberries have only 0.05mg.
  • The amount of sugar in sweet potato is lower.
  • The glycemic index of mulberries is lower.

We used Sweet potato, raw, unprepared and Mulberries, raw types in this article.

Infographic

Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 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 MagnesiumMagnesium +38.9%
Contains more PotassiumPotassium +73.7%
Contains more CopperCopper +151.7%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +23.7%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +30%
Contains more IronIron +203.3%
Contains less SodiumSodium -81.8%
~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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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 +70800%
Contains more Vitamin B1Vitamin B1 +169%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +318%
Contains more FolateFolate +83.3%
Contains more Vitamin CVitamin C +1416.7%
Contains more Vitamin EVitamin E +234.6%
Contains more Vitamin B2Vitamin B2 +65.6%
Contains more Vitamin B3Vitamin B3 +11.3%
Contains more Vitamin KVitamin K +333.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.3mg

All nutrients comparison - raw data values

Nutrient Sweet potato Mulberry DV% diff.
Vitamin A 709µg 1µg 79%
Vitamin C 2.4mg 36.4mg 38%
Vitamin B5 0.8mg 16%
Iron 0.61mg 1.85mg 16%
Vitamin B6 0.209mg 0.05mg 12%
Manganese 0.258mg 11%
Copper 0.151mg 0.06mg 10%
Vitamin K 1.8µg 7.8µg 5%
Fiber 3g 1.7g 5%
Starch 12.65g 5%
Vitamin B1 0.078mg 0.029mg 4%
Potassium 337mg 194mg 4%
Vitamin E 0.26mg 0.87mg 4%
Carbs 20.12g 9.8g 3%
Vitamin B2 0.061mg 0.101mg 3%
Calories 86kcal 43kcal 2%
Sodium 55mg 10mg 2%
Magnesium 25mg 18mg 2%
Zinc 0.3mg 0.12mg 2%
Polyunsaturated fat 0.014g 0.207g 1%
Phosphorus 47mg 38mg 1%
Folate 11µg 6µg 1%
Fats 0.05g 0.39g 1%
Fructose 0.7g 1%
Calcium 30mg 39mg 1%
Protein 1.57g 1.44g 0%
Net carbs 17.12g 8.1g N/A
Sugar 4.18g 8.1g N/A
Selenium 0.6µg 0.6µg 0%
Vitamin B3 0.557mg 0.62mg 0%
Saturated fat 0.018g 0.027g 0%
Choline 12.3mg 12.3mg 0%
Monounsaturated fat 0.001g 0.041g 0%
Tryptophan 0.031mg 0%
Threonine 0.083mg 0%
Isoleucine 0.055mg 0%
Leucine 0.092mg 0%
Lysine 0.066mg 0%
Methionine 0.029mg 0%
Phenylalanine 0.089mg 0%
Valine 0.086mg 0%
Histidine 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 CarbsCarbs +105.3%
Contains more OtherOther +42%
Contains more FatsFats +680%
Contains more WaterWater +13.5%
~equal in Protein ~1.44g

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 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 -33.3%
Contains more Mono. FatMonounsaturated fat +4000%
Contains more Poly. FatPolyunsaturated fat +1378.6%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.