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Currant vs Mulberry - In-Depth Nutrition Comparison

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The main differences between Currant and Mulberry

  • Currant has more Fiber, Copper, and Vitamin C, however Mulberry has more Iron, and Vitamin E .
  • Daily need coverage for Iron from Mulberry is 11% higher.
  • Mulberry has 3 times less Fiber than Currant. Currant has 4.3g of Fiber, while Mulberry has 1.7g.

Food types used in this article are Currants, red and white, raw and Mulberries, raw.

Infographic

Currant vs Mulberry infographic
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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 Phosphorus +15.8%
Contains more Potassium +41.8%
Contains less Sodium -90%
Contains more Zinc +91.7%
Contains more Copper +78.3%
Contains more Calcium +18.2%
Contains more Iron +85%
Contains more Magnesium +38.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 38% 10% 19% 25% 1% 7% 36%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 70% 13% 17% 18% 2% 4% 20%
Contains more Phosphorus +15.8%
Contains more Potassium +41.8%
Contains less Sodium -90%
Contains more Zinc +91.7%
Contains more Copper +78.3%
Contains more Calcium +18.2%
Contains more Iron +85%
Contains more Magnesium +38.5%

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 +68%
Contains more Vitamin C +12.6%
Contains more Vitamin B1 +37.9%
Contains more Vitamin B6 +40%
Contains more Folate +33.3%
Contains more Vitamin K +41%
Contains more Vitamin E +770%
Contains more Vitamin B2 +102%
Contains more Vitamin B3 +520%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 2% 0% 137% 10% 12% 2% 4% 17% 6% 0% 28%
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 +68%
Contains more Vitamin C +12.6%
Contains more Vitamin B1 +37.9%
Contains more Vitamin B6 +40%
Contains more Folate +33.3%
Contains more Vitamin K +41%
Contains more Vitamin E +770%
Contains more Vitamin B2 +102%
Contains more Vitamin B3 +520%

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.
Currant Mulberry
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Currant Mulberry Opinion
Net carbs 9.5g 8.1g Currant
Protein 1.4g 1.44g Mulberry
Fats 0.2g 0.39g Mulberry
Carbs 13.8g 9.8g Currant
Calories 56kcal 43kcal Currant
Starch g g
Fructose 3.53g g Currant
Sugar 7.37g 8.1g Currant
Fiber 4.3g 1.7g Currant
Calcium 33mg 39mg Mulberry
Iron 1mg 1.85mg Mulberry
Magnesium 13mg 18mg Mulberry
Phosphorus 44mg 38mg Currant
Potassium 275mg 194mg Currant
Sodium 1mg 10mg Currant
Zinc 0.23mg 0.12mg Currant
Copper 0.107mg 0.06mg Currant
Vitamin A 42IU 25IU Currant
Vitamin E 0.1mg 0.87mg Mulberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 41mg 36.4mg Currant
Vitamin B1 0.04mg 0.029mg Currant
Vitamin B2 0.05mg 0.101mg Mulberry
Vitamin B3 0.1mg 0.62mg Mulberry
Vitamin B5 0.064mg mg Currant
Vitamin B6 0.07mg 0.05mg Currant
Folate 8µg 6µg Currant
Vitamin B12 0µg 0µg
Vitamin K 11µg 7.8µg Currant
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 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.017g 0.027g Currant
Monounsaturated Fat 0.028g 0.041g Mulberry
Polyunsaturated fat 0.088g 0.207g Mulberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant Mulberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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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
18
Currant
18
Mulberry
Mineral Summary Score
18
Currant
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
8%
Currant
9%
Mulberry
Carbohydrates
14%
Currant
10%
Mulberry
Fats
1%
Currant
2%
Mulberry

Comparison summary

Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $0.1)
Which food is lower in Sugar?
Currant
Currant is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Currant
Currant is lower in Saturated Fat (difference - 0.01g)
Which food is richer in vitamins?
Currant
Currant is relatively richer in vitamins
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.

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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.