Mulberry vs. Coconut — In-Depth Nutrition Comparison

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The main differences between mulberries and coconut

Mulberries have more vitamin C, vitamin K, and vitamin B2; however, coconut has more 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

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.

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 SeleniumSelenium	+1583.3%

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.

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 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%