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  6. Raisin vs. Mulberry

Raisin vs. Mulberry — In-Depth Nutrition Comparison

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How are Raisin and Mulberry different?

  • Raisin is richer in Copper, Potassium, Vitamin B6, Phosphorus, Fiber, and Vitamin B1, while Mulberry is higher in Vitamin C, and Vitamin E .
  • Mulberry covers your daily need of Vitamin C 38% more than Raisin.
  • Raisin contains 7 times more Sugar than Mulberry. Raisin contains 59.19g of Sugar, while Mulberry contains 8.1g.

Raisins, seedless and Mulberries, raw types were used in this article.

Infographic

Raisin 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.
Raisin
Raisin
8
:
1
Mulberry
Mulberry
Contains more Calcium +28.2%
Contains more Magnesium +77.8%
Contains more Phosphorus +165.8%
Contains more Potassium +286.1%
Contains more Zinc +83.3%
Contains more Copper +430%
Equal in Iron - 1.85
Equal in Sodium - 10
Equal in Selenium - 0.6
Raisin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 71% 23% 44% 67% 2% 6% 106% 39% 4%
Mulberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Contains more Calcium +28.2%
Contains more Magnesium +77.8%
Contains more Phosphorus +165.8%
Contains more Potassium +286.1%
Contains more Zinc +83.3%
Contains more Copper +430%
Equal in Iron - 1.85
Equal in Sodium - 10
Equal in Selenium - 0.6

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.
Raisin
Raisin
5
:
5
Mulberry
Mulberry
Contains more Vitamin B1 +265.5%
Contains more Vitamin B2 +23.8%
Contains more Vitamin B3 +23.5%
Contains more Vitamin B6 +248%
Contains more Vitamin A +∞%
Contains more Vitamin E +625%
Contains more Vitamin C +1482.6%
Contains more Folate +20%
Contains more Vitamin K +122.9%
Raisin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 9%
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 B1 +265.5%
Contains more Vitamin B2 +23.8%
Contains more Vitamin B3 +23.5%
Contains more Vitamin B6 +248%
Contains more Vitamin A +∞%
Contains more Vitamin E +625%
Contains more Vitamin C +1482.6%
Contains more Folate +20%
Contains more Vitamin K +122.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
Raisin
4
:
1
Mulberry
Mulberry
Contains more Protein +113.2%
Contains more Fats +17.9%
Contains more Carbs +708%
Contains more Other +169.6%
Contains more Water +468.2%
Raisin
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 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 Protein +113.2%
Contains more Fats +17.9%
Contains more Carbs +708%
Contains more Other +169.6%
Contains more Water +468.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
Raisin
1
:
2
Mulberry
Mulberry
Contains more Monounsaturated Fat +24.4%
Contains less Saturated Fat -53.4%
Contains more Polyunsaturated fat +459.5%
Raisin
40% 35% 25%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.037 g
Mulberry
10% 15% 75%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.041 g
Polyunsaturated fat: 0.207 g
Contains more Monounsaturated Fat +24.4%
Contains less Saturated Fat -53.4%
Contains more Polyunsaturated fat +459.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raisin Mulberry Opinion
Net carbs 75.48g 8.1g Raisin
Protein 3.07g 1.44g Raisin
Fats 0.46g 0.39g Raisin
Carbs 79.18g 9.8g Raisin
Calories 299kcal 43kcal Raisin
Starch 2.7g Raisin
Fructose 29.68g Raisin
Sugar 59.19g 8.1g Mulberry
Fiber 3.7g 1.7g Raisin
Calcium 50mg 39mg Raisin
Iron 1.88mg 1.85mg Raisin
Magnesium 32mg 18mg Raisin
Phosphorus 101mg 38mg Raisin
Potassium 749mg 194mg Raisin
Sodium 11mg 10mg Mulberry
Zinc 0.22mg 0.12mg Raisin
Copper 0.318mg 0.06mg Raisin
Manganese 0.299mg Raisin
Selenium 0.6µg 0.6µg
Vitamin A 0IU 25IU Mulberry
Vitamin A RAE 0µg 1µg Mulberry
Vitamin E 0.12mg 0.87mg Mulberry
Vitamin C 2.3mg 36.4mg Mulberry
Vitamin B1 0.106mg 0.029mg Raisin
Vitamin B2 0.125mg 0.101mg Raisin
Vitamin B3 0.766mg 0.62mg Raisin
Vitamin B5 0.095mg Raisin
Vitamin B6 0.174mg 0.05mg Raisin
Folate 5µg 6µg Mulberry
Vitamin K 3.5µg 7.8µg Mulberry
Tryptophan 0.05mg Raisin
Threonine 0.077mg Raisin
Isoleucine 0.057mg Raisin
Leucine 0.096mg Raisin
Lysine 0.084mg Raisin
Methionine 0.021mg Raisin
Phenylalanine 0.065mg Raisin
Valine 0.083mg Raisin
Histidine 0.072mg Raisin
Saturated Fat 0.058g 0.027g Mulberry
Monounsaturated Fat 0.051g 0.041g Raisin
Polyunsaturated fat 0.037g 0.207g Mulberry
Omega-6 - Gamma-linoleic acid 0.001g Raisin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin Mulberry
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
12%
Raisin
18%
Mulberry
Minerals Daily Need Coverage Score
37%
Raisin
16%
Mulberry

Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is lower in Sugar?
Mulberry
Mulberry is lower in Sugar (difference - 51.09g)
Which food contains less Sodium?
Mulberry
Mulberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Mulberry
Mulberry is lower in Saturated Fat (difference - 0.031g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 39)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $0.6)
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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.