Mulberry vs. Coconut — In-Depth Nutrition Comparison

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The main differences between mulberries and coconut

Mulberries have more vitamin C and vitamin K; however, coconut has more fats, copper, fiber, selenium, phosphorus, zinc, and iron.
Daily need coverage for saturated fat for coconut is 148% higher.
Coconut has 39 times less vitamin K than mulberries. Mulberries have 7.8µg of vitamin K, while coconut has 0.2µg.
Mulberries are lower in saturated fat.
Coconut has a higher glycemic index than mulberries.

Food types used in this article are Mulberries, raw and Nuts, coconut meat, raw.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Mulberry

Coconut

Contains more CalciumCalcium	+178.6%
Contains less SodiumSodium	-50%

Contains more MagnesiumMagnesium	+77.8%
Contains more PotassiumPotassium	+83.5%
Contains more IronIron	+31.4%
Contains more CopperCopper	+625%
Contains more ZincZinc	+816.7%
Contains more PhosphorusPhosphorus	+197.4%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+1583.3%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Mulberry

Coconut

Contains more Vitamin CVitamin C	+1003%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+262.5%
Contains more Vitamin B2Vitamin B2	+405%
Contains more Vitamin B3Vitamin B3	+14.8%
Contains more Vitamin KVitamin K	+3800%

Contains more Vitamin B1Vitamin B1	+127.6%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more FolateFolate	+333.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.054mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	0.027g	29.698g	135%
Manganese		1.5mg	65%
Fats	0.39g	33.49g	51%
Copper	0.06mg	0.435mg	42%
Vitamin C	36.4mg	3.3mg	37%
Fiber	1.7g	9g	29%
Selenium	0.6µg	10.1µg	17%
Calories	43kcal	354kcal	16%
Phosphorus	38mg	113mg	11%
Zinc	0.12mg	1.1mg	9%
Iron	1.85mg	2.43mg	7%
Vitamin B2	0.101mg	0.02mg	6%
Vitamin B5		0.3mg	6%
Vitamin K	7.8µg	0.2µg	6%
Potassium	194mg	356mg	5%
Folate	6µg	26µg	5%
Protein	1.44g	3.33g	4%
Vitamin E	0.87mg	0.24mg	4%
Magnesium	18mg	32mg	3%
Calcium	39mg	14mg	3%
Vitamin B1	0.029mg	0.066mg	3%
Monounsaturated fat	0.041g	1.425g	3%
Carbs	9.8g	15.23g	2%
Polyunsaturated fat	0.207g	0.366g	1%
Protein per 100 calories	3.3g	0.94g	N/A
Calories per 10 g protein	299kcal	1063kcal	N/A
Weight per 100 calories	233g	28g	N/A
Unsaturated / Saturated Fat ratio	9.2	0.06	N/A
Net carbs	8.1g	6.23g	N/A
Sugar	8.1g	6.23g	N/A
Sodium	10mg	20mg	0%
Vitamin A	1µg	0µg	0%
Vitamin B3	0.62mg	0.54mg	0%
Vitamin B6	0.05mg	0.054mg	0%
Choline	12.3mg	12.1mg	0%
Tryptophan		0.039mg	0%
Threonine		0.121mg	0%
Isoleucine		0.131mg	0%
Leucine		0.247mg	0%
Lysine		0.147mg	0%
Methionine		0.062mg	0%
Phenylalanine		0.169mg	0%
Valine		0.202mg	0%
Histidine		0.077mg	0%