Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Cranberry vs Mulberry - In-Depth Nutrition Comparison

Compare

Significant differences between Cranberry and Mulberry

  • Mulberry is richer than Cranberry in Iron, and Vitamin C.
  • Mulberry covers your daily Iron needs 18% more than Cranberry.

Specific food types used in this comparison are Cranberry, low bush or lingenberry, raw (Alaska Native) and Mulberries, raw.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +50%
Contains more Iron +362.5%
Contains more Phosphorus +81%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 0% 9% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 70% 13% 17% 18% 2% 4% 20%
Contains more Calcium +50%
Contains more Iron +362.5%
Contains more Phosphorus +81%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +260%
Contains more Vitamin C +73.3%
Contains more Vitamin B1 +45%
Contains more Vitamin B2 +26.3%
Contains more Vitamin B3 +55%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 70% 5% 19% 8% 0% 0% 0% 0% 0%
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 +260%
Contains more Vitamin C +73.3%
Contains more Vitamin B1 +45%
Contains more Vitamin B2 +26.3%
Contains more Vitamin B3 +55%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cranberry Mulberry
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Cranberry Mulberry Opinion
Net carbs 12.2g 8.1g Cranberry
Protein 0.4g 1.44g Mulberry
Fats 0.5g 0.39g Cranberry
Carbs 12.2g 9.8g Cranberry
Calories 55kcal 43kcal Cranberry
Starch g g
Fructose g g
Sugar g 8.1g Cranberry
Fiber g 1.7g Mulberry
Calcium 26mg 39mg Mulberry
Iron 0.4mg 1.85mg Mulberry
Magnesium mg 18mg Mulberry
Phosphorus 21mg 38mg Mulberry
Potassium mg 194mg Mulberry
Sodium mg 10mg Cranberry
Zinc mg 0.12mg Mulberry
Copper mg 0.06mg Mulberry
Vitamin A 90IU 25IU Cranberry
Vitamin E mg 0.87mg Mulberry
Vitamin D IU 0IU Mulberry
Vitamin D µg 0µg Mulberry
Vitamin C 21mg 36.4mg Mulberry
Vitamin B1 0.02mg 0.029mg Mulberry
Vitamin B2 0.08mg 0.101mg Mulberry
Vitamin B3 0.4mg 0.62mg Mulberry
Vitamin B5 mg mg
Vitamin B6 mg 0.05mg Mulberry
Folate µg 6µg Mulberry
Vitamin B12 µg 0µg Mulberry
Vitamin K µg 7.8µg Mulberry
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol mg 0mg Cranberry
Trans Fat g 0g Cranberry
Saturated Fat g 0.027g Cranberry
Monounsaturated Fat g 0.041g Mulberry
Polyunsaturated fat g 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

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
9
Cranberry
18
Mulberry
Mineral Summary Score
4
Cranberry
19
Mulberry

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
2%
Cranberry
9%
Mulberry
Carbohydrates
12%
Cranberry
10%
Mulberry
Fats
2%
Cranberry
2%
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 richer in vitamins?
Mulberry
Mulberry is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 8.1g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 10mg)
Which food is lower in Cholesterol?
Cranberry
Cranberry is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.027g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.4)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169805/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.