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  6. Yogurt vs. Mulberry

Yogurt vs. Mulberry — In-Depth Nutrition Comparison

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What are the main differences between Yogurt and Mulberry?

  • Yogurt is richer in Vitamin B12, Selenium, Phosphorus, Vitamin B2, and Calcium, yet Mulberry is richer in Vitamin C, Iron, Fiber, Vitamin K, and Vitamin E .
  • Mulberry's daily need coverage for Vitamin C is 40% higher.

We used Yogurt, Greek, plain, nonfat and Mulberries, raw types in this comparison.

Infographic

Yogurt 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.
Yogurt
Yogurt
5
:
5
Mulberry
Mulberry
Contains more Calcium +182.1%
Contains more Phosphorus +255.3%
Contains more Zinc +333.3%
Contains more Selenium +1516.7%
Contains more Iron +2542.9%
Contains more Magnesium +63.6%
Contains more Potassium +37.6%
Contains less Sodium -72.2%
Contains more Copper +252.9%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Mulberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Contains more Calcium +182.1%
Contains more Phosphorus +255.3%
Contains more Zinc +333.3%
Contains more Selenium +1516.7%
Contains more Iron +2542.9%
Contains more Magnesium +63.6%
Contains more Potassium +37.6%
Contains less Sodium -72.2%
Contains more Copper +252.9%

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.
Yogurt
Yogurt
5
:
6
Mulberry
Mulberry
Contains more Vitamin B2 +175.2%
Contains more Vitamin B6 +26%
Contains more Folate +16.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +525%
Contains more Vitamin E +8600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +26.1%
Contains more Vitamin B3 +198.1%
Contains more Vitamin K +∞%
Yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
Mulberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 20%
Contains more Vitamin B2 +175.2%
Contains more Vitamin B6 +26%
Contains more Folate +16.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +525%
Contains more Vitamin E +8600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +26.1%
Contains more Vitamin B3 +198.1%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
Yogurt
2
:
2
Mulberry
Mulberry
Contains more Protein +607.6%
Contains more Carbs +172.2%
Equal in Fats - 0.39
Equal in Water - 87.68
Equal in Other - 0.69
Yogurt
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Mulberry
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more Protein +607.6%
Contains more Carbs +172.2%
Equal in Fats - 0.39
Equal in Water - 87.68
Equal in Other - 0.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
Yogurt
1
:
2
Mulberry
Mulberry
Contains more Monounsaturated Fat +29.3%
Contains less Saturated Fat -76.9%
Contains more Polyunsaturated fat +1625%
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Mulberry
10% 15% 75%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.041 g
Polyunsaturated fat: 0.207 g
Contains more Monounsaturated Fat +29.3%
Contains less Saturated Fat -76.9%
Contains more Polyunsaturated fat +1625%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yogurt Mulberry Opinion
Net carbs 3.6g 8.1g Mulberry
Protein 10.19g 1.44g Yogurt
Fats 0.39g 0.39g
Carbs 3.6g 9.8g Mulberry
Calories 59kcal 43kcal Yogurt
Sugar 3.24g 8.1g Yogurt
Fiber 0g 1.7g Mulberry
Calcium 110mg 39mg Yogurt
Iron 0.07mg 1.85mg Mulberry
Magnesium 11mg 18mg Mulberry
Phosphorus 135mg 38mg Yogurt
Potassium 141mg 194mg Mulberry
Sodium 36mg 10mg Mulberry
Zinc 0.52mg 0.12mg Yogurt
Copper 0.017mg 0.06mg Mulberry
Manganese 0.009mg Yogurt
Selenium 9.7µg 0.6µg Yogurt
Vitamin A 4IU 25IU Mulberry
Vitamin A RAE 1µg 1µg
Vitamin E 0.01mg 0.87mg Mulberry
Vitamin C 0mg 36.4mg Mulberry
Vitamin B1 0.023mg 0.029mg Mulberry
Vitamin B2 0.278mg 0.101mg Yogurt
Vitamin B3 0.208mg 0.62mg Mulberry
Vitamin B5 0.331mg Yogurt
Vitamin B6 0.063mg 0.05mg Yogurt
Folate 7µg 6µg Yogurt
Vitamin B12 0.75µg 0µg Yogurt
Vitamin K 0µg 7.8µg Mulberry
Cholesterol 5mg 0mg Mulberry
Trans Fat 0.006g 0g Mulberry
Saturated Fat 0.117g 0.027g Mulberry
Monounsaturated Fat 0.053g 0.041g Yogurt
Polyunsaturated fat 0.012g 0.207g Mulberry
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yogurt Mulberry
Low Fats diet Equal
Low Carbs diet ok
Low Calories 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
17%
Yogurt
18%
Mulberry
Minerals Daily Need Coverage Score
19%
Yogurt
16%
Mulberry

Comparison summary

Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 4.86g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 6)
Which food contains less Sodium?
Mulberry
Mulberry contains less Sodium (difference - 26mg)
Which food is lower in Cholesterol?
Mulberry
Mulberry is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Mulberry
Mulberry is lower in Saturated Fat (difference - 0.09g)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $2.2)
Which food is richer in minerals?
?
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.
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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.