Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Cranberry
  5. Compare
  6. Cranberry vs. Mulberry

Cranberry vs. Mulberry — In-Depth Nutrition Comparison

Compare

How are Cranberry and Mulberry different?

  • Cranberry is richer in Fiber, while Mulberry is higher in Vitamin C, Iron, and Vitamin B2.
  • Mulberry covers your daily need of Vitamin C 25% more than Cranberry.
  • Cranberry contains 2 times more Fiber than Mulberry. Cranberry contains 3.6g of Fiber, while Mulberry contains 1.7g.
  • Cranberry is lower in Sugar.

Cranberries, raw and Mulberries, raw types were used in this article.

Infographic

Cranberry 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.
Cranberry
Cranberry
2
:
8
Mulberry
Mulberry
Contains less Sodium -80%
Contains more Calcium +387.5%
Contains more Iron +704.3%
Contains more Magnesium +200%
Contains more Phosphorus +245.5%
Contains more Potassium +142.5%
Contains more Zinc +33.3%
Contains more Selenium +500%
Equal in Copper - 0.06
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
Mulberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Contains less Sodium -80%
Contains more Calcium +387.5%
Contains more Iron +704.3%
Contains more Magnesium +200%
Contains more Phosphorus +245.5%
Contains more Potassium +142.5%
Contains more Zinc +33.3%
Contains more Selenium +500%
Equal in Copper - 0.06

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.
Cranberry
Cranberry
4
:
6
Mulberry
Mulberry
Contains more Vitamin A +152%
Contains more Vitamin E +51.7%
Contains more Vitamin B6 +14%
Contains more Vitamin C +160%
Contains more Vitamin B1 +141.7%
Contains more Vitamin B2 +405%
Contains more Vitamin B3 +513.9%
Contains more Folate +500%
Contains more Vitamin K +56%
Cranberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 27% 0% 47% 3% 5% 2% 18% 14% 1% 0% 13%
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 A +152%
Contains more Vitamin E +51.7%
Contains more Vitamin B6 +14%
Contains more Vitamin C +160%
Contains more Vitamin B1 +141.7%
Contains more Vitamin B2 +405%
Contains more Vitamin B3 +513.9%
Contains more Folate +500%
Contains more Vitamin K +56%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry
Cranberry
1
:
4
Mulberry
Mulberry
Contains more Carbs +22.1%
Contains more Protein +213%
Contains more Fats +200%
Contains more Other +475%
Equal in Water - 87.68
Cranberry
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 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 Carbs +22.1%
Contains more Protein +213%
Contains more Fats +200%
Contains more Other +475%
Equal in Water - 87.68

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry
Cranberry
1
:
2
Mulberry
Mulberry
Contains less Saturated Fat -70.4%
Contains more Monounsaturated Fat +127.8%
Contains more Polyunsaturated fat +276.4%
Cranberry
10% 22% 68%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g
Mulberry
10% 15% 75%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.041 g
Polyunsaturated fat: 0.207 g
Contains less Saturated Fat -70.4%
Contains more Monounsaturated Fat +127.8%
Contains more Polyunsaturated fat +276.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberry Mulberry Opinion
Net carbs 8.37g 8.1g Cranberry
Protein 0.46g 1.44g Mulberry
Fats 0.13g 0.39g Mulberry
Carbs 11.97g 9.8g Cranberry
Calories 46kcal 43kcal Cranberry
Fructose 0.67g Cranberry
Sugar 4.27g 8.1g Cranberry
Fiber 3.6g 1.7g Cranberry
Calcium 8mg 39mg Mulberry
Iron 0.23mg 1.85mg Mulberry
Magnesium 6mg 18mg Mulberry
Phosphorus 11mg 38mg Mulberry
Potassium 80mg 194mg Mulberry
Sodium 2mg 10mg Cranberry
Zinc 0.09mg 0.12mg Mulberry
Copper 0.056mg 0.06mg Mulberry
Manganese 0.267mg Cranberry
Selenium 0.1µg 0.6µg Mulberry
Vitamin A 63IU 25IU Cranberry
Vitamin A RAE 3µg 1µg Cranberry
Vitamin E 1.32mg 0.87mg Cranberry
Vitamin C 14mg 36.4mg Mulberry
Vitamin B1 0.012mg 0.029mg Mulberry
Vitamin B2 0.02mg 0.101mg Mulberry
Vitamin B3 0.101mg 0.62mg Mulberry
Vitamin B5 0.295mg Cranberry
Vitamin B6 0.057mg 0.05mg Cranberry
Folate 1µg 6µg Mulberry
Vitamin K 5µg 7.8µg Mulberry
Tryptophan 0.003mg Cranberry
Threonine 0.028mg Cranberry
Isoleucine 0.033mg Cranberry
Leucine 0.053mg Cranberry
Lysine 0.039mg Cranberry
Methionine 0.003mg Cranberry
Phenylalanine 0.036mg Cranberry
Valine 0.045mg Cranberry
Histidine 0.018mg Cranberry
Saturated Fat 0.008g 0.027g Cranberry
Monounsaturated Fat 0.018g 0.041g Mulberry
Polyunsaturated fat 0.055g 0.207g Mulberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry Mulberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Cranberry
Cranberry vs Blackberry
Blackberry
Cranberry
Cranberry vs Blueberry
Blueberry
Cranberry
Cranberry vs Currant
Currant
Blackberry
Blackberry vs Currant
Currant
Mulberry
Mulberry vs Blackberry
Blackberry
Mulberry
Mulberry vs Currant
Currant

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
11%
Cranberry
18%
Mulberry
Minerals Daily Need Coverage Score
8%
Cranberry
16%
Mulberry

Comparison summary

Which food is richer in minerals?
Mulberry
Mulberry is relatively richer in minerals
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 20)
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 3.83g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.019g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.