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Mulberry vs. Blueberry — In-Depth Nutrition Comparison

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Significant differences between Mulberry and Blueberry

  • Mulberry is richer in Vitamin C, and Iron, while Blueberry is higher in Vitamin K.
  • Mulberry covers your daily Vitamin C needs 30% more than Blueberry.
  • Mulberry has 7 times more Iron than Blueberry. Mulberry has 1.85mg of Iron, while Blueberry has 0.28mg.
  • Mulberry is lower in Sugar.

Specific food types used in this comparison are Mulberries, raw and Blueberries, raw.

Infographic

Mulberry vs Blueberry 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.
Contains more Calcium +550%
Contains more Iron +560.7%
Contains more Magnesium +200%
Contains more Phosphorus +216.7%
Contains more Potassium +151.9%
Contains more Selenium +500%
Contains less Sodium -90%
Contains more Zinc +33.3%
Equal in Copper - 0.057
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 5% 6% 7% 1% 5% 19% 44% 1%
Contains more Calcium +550%
Contains more Iron +560.7%
Contains more Magnesium +200%
Contains more Phosphorus +216.7%
Contains more Potassium +151.9%
Contains more Selenium +500%
Contains less Sodium -90%
Contains more Zinc +33.3%
Equal in Copper - 0.057

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.
:
Contains more Vitamin E +52.6%
Contains more Vitamin C +275.3%
Contains more Vitamin B2 +146.3%
Contains more Vitamin B3 +48.3%
Contains more Vitamin A +116%
Contains more Vitamin B1 +27.6%
Contains more Vitamin K +147.4%
Equal in Vitamin B6 - 0.052
Equal in Folate - 6
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 12% 0% 33% 10% 10% 8% 8% 12% 5% 0% 49%
Contains more Vitamin E +52.6%
Contains more Vitamin C +275.3%
Contains more Vitamin B2 +146.3%
Contains more Vitamin B3 +48.3%
Contains more Vitamin A +116%
Contains more Vitamin B1 +27.6%
Contains more Vitamin K +147.4%
Equal in Vitamin B6 - 0.052
Equal in Folate - 6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +94.6%
Contains more Fats +18.2%
Contains more Other +200%
Contains more Carbs +47.9%
Equal in Water - 84.21
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
Contains more Protein +94.6%
Contains more Fats +18.2%
Contains more Other +200%
Contains more Carbs +47.9%
Equal in Water - 84.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +41.8%
Contains more Monounsaturated Fat +14.6%
Equal in Saturated Fat - 0.028
10% 15% 75%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.041 g
Polyunsaturated fat: 0.207 g
13% 21% 66%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.146 g
Contains more Polyunsaturated fat +41.8%
Contains more Monounsaturated Fat +14.6%
Equal in Saturated Fat - 0.028

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mulberry Blueberry Opinion
Net carbs 8.1g 12.09g Blueberry
Protein 1.44g 0.74g Mulberry
Fats 0.39g 0.33g Mulberry
Carbs 9.8g 14.49g Blueberry
Calories 43kcal 57kcal Blueberry
Starch 0.03g Blueberry
Fructose 4.97g Blueberry
Sugar 8.1g 9.96g Mulberry
Fiber 1.7g 2.4g Blueberry
Calcium 39mg 6mg Mulberry
Iron 1.85mg 0.28mg Mulberry
Magnesium 18mg 6mg Mulberry
Phosphorus 38mg 12mg Mulberry
Potassium 194mg 77mg Mulberry
Sodium 10mg 1mg Blueberry
Zinc 0.12mg 0.16mg Blueberry
Copper 0.06mg 0.057mg Mulberry
Manganese 0.336mg Blueberry
Selenium 0.6µg 0.1µg Mulberry
Vitamin A 25IU 54IU Blueberry
Vitamin A RAE 1µg 3µg Blueberry
Vitamin E 0.87mg 0.57mg Mulberry
Vitamin C 36.4mg 9.7mg Mulberry
Vitamin B1 0.029mg 0.037mg Blueberry
Vitamin B2 0.101mg 0.041mg Mulberry
Vitamin B3 0.62mg 0.418mg Mulberry
Vitamin B5 0.124mg Blueberry
Vitamin B6 0.05mg 0.052mg Blueberry
Folate 6µg 6µg
Vitamin K 7.8µg 19.3µg Blueberry
Tryptophan 0.003mg Blueberry
Threonine 0.02mg Blueberry
Isoleucine 0.023mg Blueberry
Leucine 0.044mg Blueberry
Lysine 0.013mg Blueberry
Methionine 0.012mg Blueberry
Phenylalanine 0.026mg Blueberry
Valine 0.031mg Blueberry
Histidine 0.011mg Blueberry
Saturated Fat 0.027g 0.028g Mulberry
Monounsaturated Fat 0.041g 0.047g Blueberry
Polyunsaturated fat 0.207g 0.146g Mulberry

Which food is preferable for your diet?

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

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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
18%
Mulberry
12%
Blueberry
Minerals Daily Need Coverage Score
16%
Mulberry
10%
Blueberry

Comparison summary

Which food is lower in Sugar?
Mulberry
Mulberry is lower in Sugar (difference - 1.86g)
Which food is lower in Saturated Fat?
Mulberry
Mulberry is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Mulberry
Mulberry is relatively richer in minerals
Which food contains less Sodium?
Blueberry
Blueberry contains less Sodium (difference - 9mg)
Which food is cheaper?
Blueberry
Blueberry is cheaper (difference - $0.1)
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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/nutrients
  2. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.