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  6. Mulberry vs. Rose hips

Mulberry vs. Rose hips — In-Depth Nutrition Comparison

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Summary of differences between mulberries and rose hips

  • Mulberries have more iron, while rose hips have more vitamin C, fiber, vitamin A, vitamin E, vitamin K, calcium, magnesium, potassium, and copper.
  • Rose hips cover your daily need for vitamin C, 433% more than mulberries.
  • Mulberries contain 2 times more iron than rose hips. While mulberries contain 1.85mg of iron, rose hips contain only 1.06mg.
  • Mulberries have a lower glycemic index. The glycemic index of mulberries is 25, while the glycemic index of rose hips is 64.

These are the specific foods used in this comparison Mulberries, raw and Rose Hips, wild (Northern Plains Indians).

Infographic

Mulberry vs Rose hips 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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 51% 38% 40% 38% 6.8% 26% 0.52% 133% 0%
Contains more IronIron +74.5%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +283.3%
Contains more CalciumCalcium +333.3%
Contains more PotassiumPotassium +121.1%
Contains more CopperCopper +88.3%
Contains more ZincZinc +108.3%
Contains more PhosphorusPhosphorus +60.5%
Contains less SodiumSodium -60%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 121% 0% 0.33% 17% 7.3% 23% 12% 0% 12% 0% 20% 4.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1420% 0% 72% 117% 4% 38% 24% 48% 18% 0% 65% 2.3%
Contains more Vitamin B1Vitamin B1 +81.3%
Contains more FolateFolate +100%
Contains more Vitamin CVitamin C +1070.3%
Contains more Vitamin AVitamin A +21600%
Contains more Vitamin EVitamin E +571.3%
Contains more Vitamin B2Vitamin B2 +64.4%
Contains more Vitamin B3Vitamin B3 +109.7%
Contains more Vitamin B6Vitamin B6 +52%
Contains more Vitamin KVitamin K +232.1%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Mulberry Rose hips DV% diff.
Vitamin C 36.4mg 426mg 433%
Fiber 1.7g 24.1g 90%
Manganese 1.02mg 44%
Vitamin E 0.87mg 5.84mg 33%
Vitamin A 1µg 217µg 24%
Vitamin B5 0.8mg 16%
Vitamin K 7.8µg 25.9µg 15%
Calcium 39mg 169mg 13%
Magnesium 18mg 69mg 12%
Iron 1.85mg 1.06mg 10%
Carbs 9.8g 38.22g 9%
Potassium 194mg 429mg 7%
Calories 43kcal 162kcal 6%
Copper 0.06mg 0.113mg 6%
Vitamin B2 0.101mg 0.166mg 5%
Vitamin B3 0.62mg 1.3mg 4%
Phosphorus 38mg 61mg 3%
Vitamin B6 0.05mg 0.076mg 2%
Zinc 0.12mg 0.25mg 1%
Selenium 0.6µg 1%
Vitamin B1 0.029mg 0.016mg 1%
Folate 6µg 3µg 1%
Polyunsaturated fat 0.207g 1%
Fructose 1.16g 1%
Protein 1.44g 1.6g 0%
Protein per 100 calories 3.3g 0.99g N/A
Calories per 10 g protein 299kcal 1013kcal N/A
Weight per 100 calories 233g 62g N/A
Fats 0.39g 0.34g 0%
Net carbs 8.1g 14.12g N/A
Sugar 8.1g 2.58g N/A
Sodium 10mg 4mg 0%
Choline 12.3mg 12mg 0%
Saturated fat 0.027g 0%
Monounsaturated fat 0.041g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
38% 59%
Protein: 1.6 g
Fats: 0.34 g
Carbs: 38.22 g
Water: 58.66 g
Other: 1.18 g
Contains more FatsFats +14.7%
Contains more WaterWater +49.5%
Contains more ProteinProtein +11.1%
Contains more CarbsCarbs +290%
Contains more OtherOther +71%

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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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/nutrients
  2. Rose hips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168998/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.