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Cranberry vs. Mulberry — In-Depth Nutrition Comparison

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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" charts 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 Manganese Selenium 8% 15% 0% 9% 0% 0% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
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" charts 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 Choline Vitamin K 6% 0% 0% 70% 5% 19% 8% 0% 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 Choline Vitamin K 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 7% 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +28.2%
Contains more Carbs +24.5%
Contains more Protein +260%
Contains more Other +245%
Equal in Water - 87.68
12% 87%
Protein: 0.4 g
Fats: 0.5 g
Carbs: 12.2 g
Water: 86.7 g
Other: 0.2 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 +28.2%
Contains more Carbs +24.5%
Contains more Protein +260%
Contains more Other +245%
Equal in Water - 87.68

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
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
Sugar 8.1g Cranberry
Fiber 1.7g Mulberry
Calcium 26mg 39mg Mulberry
Iron 0.4mg 1.85mg Mulberry
Magnesium 18mg Mulberry
Phosphorus 21mg 38mg Mulberry
Potassium 194mg Mulberry
Sodium 10mg Cranberry
Zinc 0.12mg Mulberry
Copper 0.06mg Mulberry
Selenium 0.6µg Mulberry
Vitamin A 90IU 25IU Cranberry
Vitamin A RAE 1µg Mulberry
Vitamin E 0.87mg 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 B6 0.05mg Mulberry
Folate 6µg Mulberry
Choline 12.3mg Mulberry
Vitamin K 7.8µg Mulberry
Saturated Fat 0.027g Cranberry
Monounsaturated Fat 0.041g Mulberry
Polyunsaturated fat 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

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
8%
Cranberry
17%
Mulberry
Minerals Daily Need Coverage Score
3%
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 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

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/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.