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Blackberry vs. Mulberry — Health Impact and Nutrition Comparison

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Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on May 11, 2023
Medically reviewed by Ani Harutyunyan Article author photo Ani Harutyunyan
Blackberry
vs
Mulberry

Summary

In summary, blackberry grows on a blackberry bush and has a round shape, while mulberry grows on a mulberry tree and has an oval shape.

They are similar in nutritional values; however, blackberries contain more fiber, vitamin A, vitamin E, vitamin K, copper, and zinc, whereas mulberries are richer in sugars, vitamin C, vitamin B2, iron, calcium, potassium, and phosphorus.

Introduction

Blackberries are the edible fruit of the Rubus genus, belonging to the Rosaceae family, whereas mulberries belong to the Morus genus, from the Moraceae family. In this article, we will go through the differences between raw blackberries and raw mulberries regarding their nutrient composition and health impact. 

Actual differences

Blackberries and mulberries look quite similar; however, botanically, they don’t have much in common. 

Blackberries grow on prickly bushes, and mulberries grow on trees that can grow to be over 24 meters (80ft.) (1). Botanically speaking, both blackberries and mulberries are not true berries at all. Blackberries are aggregate fruits that have numerous drupelets, and mulberries are multiple fruits.

Ripe mulberries can be black, white, or red, depending on the species. Blackberries, on the other hand, when ripe, appear to be only dark purple or black. Mulberries are also famous for their staining ability. These fruits often stain the clothes and the skin when they come into contact, whereas blackberries do not have such a tendency.

The shape of blackberries is often rounder, while some species of mulberry fruits can grow to be around 10cm (0.3ft.) in length. When picked, the mulberry fruit tends to have a white or green stem, and contrastingly, the blackberry does not.

The origin of white mulberry is traced back to Central and Eastern China. It spread to Europe and eventually to North America, where it was naturalized and hybridized with the red mulberry. The red mulberry is also called the American mulberry as it is native to the eastern United States, from Massachusetts to Kansas and down the Gulf Coast. Being native to Eastern Asia, the black mulberry spread to Europe centuries ago (1).

The historic route of blackberries isn’t so clear. They are native to Asia, Europe, and North America (2), mainly in northern temperate zones.

Taste and Use

Blackberries have a tart flavor and are luscious and delicious. Unripe berries can be sour or bitter, whereas the ripest ones are sweet and tangy. People often describe blackberry as a black raspberry meaning the similarities in flavor and appearance. You can read more about those berries in the Blackberry vs. Raspberry comparison article

On the other hand, mulberries have a flavor profile that is well-balanced between sweet and acidic, occasionally with an element of baking spices. 

Fresh blackberries are widely used as a topping for ice creams, waffles, cakes, and pancakes. Besides, blackberries are a famous ingredient for juices and confitures. In contrast, mulberries are used for jams, jellies, and juice wine preparation

Nutrition

General nutritional characteristics may differ depending on the type of mulberries. Here we will be talking about 100g servings of raw black mulberries and raw blackberries.

Macronutrients and Calories

The macronutrient composition of blackberries and mulberries is not so different. They have the same amount of 43 calories per serving. Mulberries are slightly higher in protein and carbohydrates, sugars in particular. Blackberries, on the other hand, are richer in fats and fiber.

Exact glycemic index values have not yet been calculated for either of these fruits, but it is assumed to be low to moderate.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +25.6%
Contains more Other +91.7%
Equal in Protein - 1.44
Equal in Carbs - 9.8
Equal in Water - 87.68
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more Fats +25.6%
Contains more Other +91.7%
Equal in Protein - 1.44
Equal in Carbs - 9.8
Equal in Water - 87.68
 

Vitamins

Both blackberries and mulberries are rich in vitamins. Blackberries contain higher vitamin A, vitamin E, and vitamin K concentrations, whereas mulberries are richer in vitamin C, vitamins B1, B2, and B6. Both fruits are equal in vitamin B3 and do not contain vitamin D, vitamins B12, and B9.

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 A +756%
Contains more Vitamin E +34.5%
Contains more Folate +316.7%
Contains more Vitamin K +153.8%
Contains more Vitamin C +73.3%
Contains more Vitamin B1 +45%
Contains more Vitamin B2 +288.5%
Contains more Vitamin B6 +66.7%
Equal in Vitamin B3 - 0.62
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 24% 0% 70% 5% 6% 13% 17% 7% 19% 0% 50%
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 +756%
Contains more Vitamin E +34.5%
Contains more Folate +316.7%
Contains more Vitamin K +153.8%
Contains more Vitamin C +73.3%
Contains more Vitamin B1 +45%
Contains more Vitamin B2 +288.5%
Contains more Vitamin B6 +66.7%
Equal in Vitamin B3 - 0.62

Minerals

Blackberries are higher in copper and zinc. On the other hand, mulberries contain more iron, calcium, potassium, and phosphorus. Blackberries are lower in sodium. Both fruits contain nearly the same amount of magnesium.

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 Magnesium +11.1%
Contains less Sodium -90%
Contains more Zinc +341.7%
Contains more Copper +175%
Contains more Calcium +34.5%
Contains more Iron +198.4%
Contains more Phosphorus +72.7%
Contains more Potassium +19.8%
Contains more Selenium +50%
Equal in Magnesium - 18
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 24% 15% 10% 15% 1% 15% 56% 85% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Contains more Magnesium +11.1%
Contains less Sodium -90%
Contains more Zinc +341.7%
Contains more Copper +175%
Contains more Calcium +34.5%
Contains more Iron +198.4%
Contains more Phosphorus +72.7%
Contains more Potassium +19.8%
Contains more Selenium +50%
Equal in Magnesium - 18

Health Impact

Berries have long been considered an important part of a healthy human diet. Both blackberries and mulberries are high in phytochemicals and antioxidants, giving them various beneficial qualities. Both fruits have strong scavenging and metal-chelating activities and can be used as functional foods.

Overall, phenolic and flavonoid compound levels in black mulberry fruits are higher than that of blackberries (4). Long mulberries contain these compounds in lesser amounts (5).

Organic acids and antioxidants

The predominant organic acid present in a wild-grown black mulberry is malic acid (3). Malic acid is one of the compounds involved in the cell’s Krebs cycle and has been used for medicinal purposes, most commonly to alleviate symptoms of dry mouth. It can also be helpful in conditions such as fibromyalgia, skin conditions, and fatigue. However, there is not yet enough scientific evidence to support this.

Black mulberry has a more potent antioxidant capacity when compared to white mulberry. Chlorogenic acid had the highest concentration among the phenolic acids in wild-grown blackberries and white and black mulberries. Chlorogenic acid has anthocyanin-stabilizing qualities (6). Another phenolic acid, oxalic acid, was only found in wild-grown blackberries (3). The predominant organic acids found in blackberries were citric and malic (7).

Both mulberries and blackberries are also rich in a polyphenol called resveratrol. Resveratrol has been found to modulate vascular cell function, inhibit low-density lipoprotein oxidation, suppress platelet aggregation, and reduce myocardial damage during ischemia-reperfusion, presenting biological benefits during cardiovascular conditions and inflammation. Resveratrol has also been shown to inhibit kinase activity, which has been related to cancer (8). Nowadays, resveratrol is considered an anti-aging compound because it prevents chronic inflammation and boosts sirtuins - molecules that have anti-aging properties (9). 

The antioxidant that gives blackberries and mulberries their dark coloring is called anthocyanin, which also has an array of health benefits. Anthocyanins in mulberries have been proven to express hepatoprotective and hypolipidemic qualities during liver cirrhosis (10) and have the ability to potentially prevent atherosclerosis, inhibit melanoma metastasis, and gastric cancer cell growth (11). On the other hand, anthocyanins found in blackberries have been proven to lessen diet-induced obesity by alleviating oxidative stress and inflammation and accelerating energy expenditure (12). Also, anthocyanins in blackberries are beneficial in boosting the immune system (13). 

Vascular health

Another compound found in mulberries with a complicated name of cyanidin-3-O-beta-d-glucopyranoside, or C3G for short, has been proven to have protective qualities against cerebral ischemia (14).

Due to its phenolic content, the aqueous herbal tea extract of blackberries can potentially prevent the development of vascular diseases seen in type 2 diabetes (16).

Antimicrobial properties

A study has shown that blackberry extracts have antimicrobial qualities against significant periodontal pathogens, such as Streptococcus mutans, that can be effectively used to help maintain oral health (15).

Diabetes

The antidiabetic effects of mulberry are due to polysaccharides found within white mulberries that express antihyperglycemic and antihyperlipidemic activities (17), as well as due to its concentration of anthocyanin (18).

Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: May 11, 2023
Medically reviewed by Ani Harutyunyan

Infographic

Blackberry vs Mulberry infographic
Infographic link

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -48.1%
Contains more Monounsaturated Fat +14.6%
Contains more Polyunsaturated fat +35.3%
4% 14% 82%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.28 g
10% 15% 75%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.041 g
Polyunsaturated fat: 0.207 g
Contains less Saturated Fat -48.1%
Contains more Monounsaturated Fat +14.6%
Contains more Polyunsaturated fat +35.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blackberry Mulberry Opinion
Net carbs 4.31g 8.1g Mulberry
Protein 1.39g 1.44g Mulberry
Fats 0.49g 0.39g Blackberry
Carbs 9.61g 9.8g Mulberry
Calories 43kcal 43kcal
Fructose 2.4g Blackberry
Sugar 4.88g 8.1g Blackberry
Fiber 5.3g 1.7g Blackberry
Calcium 29mg 39mg Mulberry
Iron 0.62mg 1.85mg Mulberry
Magnesium 20mg 18mg Blackberry
Phosphorus 22mg 38mg Mulberry
Potassium 162mg 194mg Mulberry
Sodium 1mg 10mg Blackberry
Zinc 0.53mg 0.12mg Blackberry
Copper 0.165mg 0.06mg Blackberry
Manganese 0.646mg Blackberry
Selenium 0.4µg 0.6µg Mulberry
Vitamin A 214IU 25IU Blackberry
Vitamin A RAE 11µg 1µg Blackberry
Vitamin E 1.17mg 0.87mg Blackberry
Vitamin C 21mg 36.4mg Mulberry
Vitamin B1 0.02mg 0.029mg Mulberry
Vitamin B2 0.026mg 0.101mg Mulberry
Vitamin B3 0.646mg 0.62mg Blackberry
Vitamin B5 0.276mg Blackberry
Vitamin B6 0.03mg 0.05mg Mulberry
Folate 25µg 6µg Blackberry
Vitamin K 19.8µg 7.8µg Blackberry
Saturated Fat 0.014g 0.027g Blackberry
Monounsaturated Fat 0.047g 0.041g Blackberry
Polyunsaturated fat 0.28g 0.207g Blackberry

Which food is preferable for your diet?

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

People also compare

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%
Blackberry
18%
Mulberry
Minerals Daily Need Coverage Score
23%
Blackberry
16%
Mulberry

Comparison summary

Which food is lower in Sugar?
Blackberry
Blackberry is lower in Sugar (difference - 3.22g)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.013g)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (25)
Which food is richer in minerals?
?
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.
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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.