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  6. Cranberries vs. Mulberry

Cranberries vs. Mulberry — In-Depth Nutrition Comparison

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Significant differences between cranberries and mulberries

  • Mulberries are richer than cranberries in iron and vitamin C.
  • Mulberries cover your daily iron needs 18% more than cranberries.
  • Cranberries have a higher glycemic index (45) than mulberries (25).

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

Infographic

Cranberries 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 7.8% 0% 15% 0% 0% 9% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Contains less SodiumSodium -100%
Contains more CalciumCalcium +50%
Contains more IronIron +362.5%
Contains more PhosphorusPhosphorus +81%
~equal in Manganese ~mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 70% 0% 0% 0% 5% 18% 7.5% 0% 0% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Contains more Vitamin CVitamin C +73.3%
Contains more Vitamin B1Vitamin B1 +45%
Contains more Vitamin B2Vitamin B2 +26.3%
Contains more Vitamin B3Vitamin B3 +55%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberries Mulberry DV% diff.
Iron 0.4mg 1.85mg 18%
Vitamin C 21mg 36.4mg 17%
Fiber 1.7g 7%
Vitamin K 7.8µg 7%
Copper 0.06mg 7%
Potassium 194mg 6%
Vitamin E 0.87mg 6%
Magnesium 18mg 4%
Vitamin B6 0.05mg 4%
Protein 0.4g 1.44g 2%
Vitamin B2 0.08mg 0.101mg 2%
Phosphorus 21mg 38mg 2%
Choline 12.3mg 2%
Folate 6µg 2%
Vitamin B3 0.4mg 0.62mg 1%
Vitamin B1 0.02mg 0.029mg 1%
Selenium 0.6µg 1%
Calories 55kcal 43kcal 1%
Zinc 0.12mg 1%
Calcium 26mg 39mg 1%
Carbs 12.2g 9.8g 1%
Polyunsaturated fat 0.207g 1%
Fats 0.5g 0.39g 0%
Net carbs 12.2g 8.1g N/A
Sugar 8.1g N/A
Sodium 10mg 0%
Vitamin A 1µg 0%
Saturated fat 0.027g 0%
Monounsaturated fat 0.041g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 FatsFats +28.2%
Contains more CarbsCarbs +24.5%
Contains more ProteinProtein +260%
Contains more OtherOther +245%
~equal in Water ~87.68g

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. Cranberries - 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.