First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Mulberries | Cherries |
| Nutrient | mulberries | cherries |
| Protein | 7g | 4g |
| Carbohydrate | 46g | 49g |
| Fiber | 8g | 6g |
| Fat | 2g | 1g |
| Monounsat. Fat | 0g | 1g |
| Polyunsat. Fat | 1g | 0g |
| Saturated Fat | 0g | 0g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | mulberries | cherries |
| Choline | 13% | 6% |
| Vitamin A | 1% | 41% |
| Vitamin C | 226% | 53% |
| Vitamin E | 34% | 2% |
| Vitamin K | 45% | 11% |
Mulberries have significantly more Vitamins E, C, K than cherries. Cherries have significantly more Vitamins A than mulberries. Mulberries are a good source of Vitamin E, Niacin, Vitamin B6, Potassium, Magnesium, Calcium, Phosphorus. Mulberries are a great source of Vitamin K, Riboflavin. Mulberries are an excellent source of Vitamin C, Iron. Cherries are a good source of Potassium, Iron. Cherries are a great source of Vitamin A, Vitamin C.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | mulberries | cherries |
| Vitamin B1 | 14% | 12% |
| Vitamin B2 | 43% | 15% |
| Vitamin B3 | 24% | 13% |
| Vitamin B5 | 0% | 11% |
| Vitamin B6 | 21% | 16% |
| Vitamin B12 | 0% | 0% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | mulberries | cherries |
| Sodium | 3% | 1% |
| Potasium | 26% | 20% |
| Calcium | 36% | 13% |
| Magnesium | 24% | 10% |
| Phosphorus | 30% | 10% |
| Iron | 143% | 21% |
| Manganese | 0% | 19% |
| Selenium | 6% | 0% |
| Copper | 28% | 42% |
| Zinc | 6% | 4% |
Rank foods/recipes by Nutrients
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this:
