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Tart vs. Mulberry — In-Depth Nutrition Comparison

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How are tart and mulberries different?

  • Tart is higher in vitamin B2, vitamin B6, folate, selenium, vitamin B1, vitamin B3, iron, and vitamin A; however, mulberries are richer in vitamin C.
  • Daily need coverage for vitamin C for mulberries is 36% higher.
  • Tart contains 38 times more vitamin A than mulberries. While tart contains 950IU of vitamin A, mulberries contain only 25IU.
  • Mulberries have less sodium.
  • Mulberries have a lower glycemic index (25) than tart (45).

Breakfast tart, low fat and Mulberries, raw are the varieties used in this article.

Infographic

Tart 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.
Tart
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 13% 5.8% 128% 24% 7.6% 40% 47% 0% 70%
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 +144.4%
Contains more CalciumCalcium +12.8%
Contains more IronIron +84.9%
Contains more CopperCopper +21.7%
Contains more ZincZinc +133.3%
Contains more PhosphorusPhosphorus +144.7%
Contains more SeleniumSelenium +2050%
Contains more PotassiumPotassium +193.9%
Contains less SodiumSodium -97.2%
~equal in Manganese ~mg

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.
Tart
6
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 13% 95% 11% 0% 71% 127% 71% 0% 88% 0% 1% 75% 4.6%
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 +28400%
Contains more Vitamin B1Vitamin B1 +882.8%
Contains more Vitamin B2Vitamin B2 +443.6%
Contains more Vitamin B3Vitamin B3 +512.9%
Contains more Vitamin B6Vitamin B6 +660%
Contains more FolateFolate +1566.7%
Contains more Vitamin CVitamin C +857.9%
Contains more Vitamin EVitamin E +64.2%
Contains more Vitamin KVitamin K +1850%
Contains more CholineCholine +46.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tart
4
4% 6% 77% 12%
Protein: 3.99 g
Fats: 5.99 g
Carbs: 76.8 g
Water: 12.04 g
Other: 1.18 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 +177.1%
Contains more FatsFats +1435.9%
Contains more CarbsCarbs +683.7%
Contains more OtherOther +71%
Contains more WaterWater +628.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tart
2
25% 60% 16%
Saturated fat: Sat. Fat 1.393 g
Monounsaturated fat: Mono. Fat 3.338 g
Polyunsaturated fat: Poly. Fat 0.878 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 +8041.5%
Contains more Poly. FatPolyunsaturated fat +324.2%
Contains less Sat. FatSaturated fat -98.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tart Mulberry DV% diff.
Vitamin C 3.8mg 36.4mg 36%
Vitamin B2 0.549mg 0.101mg 34%
Vitamin A 285µg 1µg 32%
Vitamin B6 0.38mg 0.05mg 25%
Folate 100µg 6µg 24%
Carbs 76.8g 9.8g 22%
Selenium 12.9µg 0.6µg 22%
Vitamin B1 0.285mg 0.029mg 21%
Vitamin B3 3.8mg 0.62mg 20%
Iron 3.42mg 1.85mg 20%
Calories 372kcal 43kcal 16%
Sodium 361mg 10mg 15%
Fats 5.99g 0.39g 9%
Monounsaturated fat 3.338g 0.041g 8%
Phosphorus 93mg 38mg 8%
Vitamin K 0.4µg 7.8µg 6%
Magnesium 44mg 18mg 6%
Saturated fat 1.393g 0.027g 6%
Protein 3.99g 1.44g 5%
Potassium 66mg 194mg 4%
Polyunsaturated fat 0.878g 0.207g 4%
Vitamin E 0.53mg 0.87mg 2%
Zinc 0.28mg 0.12mg 1%
Copper 0.073mg 0.06mg 1%
Fiber 1.5g 1.7g 1%
Calcium 44mg 39mg 1%
Choline 8.4mg 12.3mg 1%
Net carbs 75.3g 8.1g N/A
Sugar 4.87g 8.1g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tart 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
43%
Tart
17%
Mulberry
Minerals Daily Need Coverage Score
37%
Tart
16%
Mulberry

Comparison summary

Which food is lower in Sugar?
Tart
Tart is lower in Sugar (difference - 3.23g)
Which food is cheaper?
Tart
Tart is cheaper (difference - $0.4)
Which food is richer in minerals?
Tart
Tart is relatively richer in minerals
Which food contains less Sodium?
Mulberry
Mulberry contains less Sodium (difference - 351mg)
Which food is lower in Saturated fat?
Mulberry
Mulberry is lower in Saturated fat (difference - 1.366g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 20)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tart - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175069/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.