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Elderberry vs. Mulberry — How Do They Differ?

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Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on July 25, 2023
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Elderberry
vs
Mulberry

Summary

Mulberries have higher protein, magnesium, and vitamin K. They also have lower carb content.

On the other hand, elderberries are richer in fiber, potassium, Vitamin A, and calories. The glycemic index of elderberries is also lower than that of mulberries.

Introduction

In this article, we will compare raw Mulberry's nutritional profile and health impact (1) and Elderberry (2).

Sambucus nigra, also referred to as European elderberry, is widespread worldwide. It has whitish flowers and berries that are blue-black or black. Elderberry berries and flowers are used as laxatives and diuretics in traditional medicine to relieve pain (3). In addition, flowers are utilized to make sweet syrup. Elderberries are commonly used to make juice, jams, and wine.

Mulberry is a multiple fruit that grows on trees that belong to the Morus genus and the Moraceae family. It has a lot of varieties, but the most popular ones are red (Morus rubra), black (Morus nigra), and white (Morus alba). Large black mulberries are the juiciest and taste sweet, while the others have a hidden tart flavor.

Macronutrients

Both Mulberry and Elderberry contain more than 80% water, yet there are differences in how the other macronutrients are distributed.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +28.2%
Contains more Carbs +87.8%
Contains more Protein +118.2%
Equal in Water - 87.68
Equal in Other - 0.69
18% 80%
Protein: 0.66 g
Fats: 0.5 g
Carbs: 18.4 g
Water: 79.8 g
Other: 0.64 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 +87.8%
Contains more Protein +118.2%
Equal in Water - 87.68
Equal in Other - 0.69

Calories

Mulberry and elderberry are plant food products. Hence, these two are low-calorie foods. However, elderberry is higher in calories. It provides 30 calories more than mulberry.

Carbs

Elderberry is two times higher in carbs compared to mulberry.

Elderberry provides 7g of dietary fiber per 100g, while the same amount of mulberry contains only 1.7g.

Elderberry is rich in soluble fiber.

Mulberry is lower in net carbs: 100g has 8.1g of net carbs, while the same quantity of elderberry contains 11.4g.

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Protein

These two berries are not supposed to contain much protein. Still, mulberry is higher in proteins than elderberry.

Fats

Both berries have less than 1g of fat per 100g, so that we can neglect the fat amounts. Mulberry and elderberry do not contain any amount of cholesterol.

Vitamins

Mulberry and elderberry are rich in different vitamins.

Elderberries are an excellent source of vitamin A: they are higher in vitamin C (600IU per 100g) than Mulberries (25IU per 100g).

Mulberry is richer in vitamins B3 and B5, while Elderberry provides more B1 and B6.

Mulberry covers 20% of the DV of vitamin K, while Elderberry does not provide any amounts of this vitamin.

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 +2300%
Contains more Vitamin B1 +141.4%
Contains more Vitamin B6 +360%
Contains more Vitamin B2 +68.3%
Contains more Vitamin B3 +24%
Equal in Vitamin C - 36.4
Equal in Folate - 6
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 36% 0% 0% 120% 18% 14% 10% 9% 54% 5% 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 +2300%
Contains more Vitamin B1 +141.4%
Contains more Vitamin B6 +360%
Contains more Vitamin B2 +68.3%
Contains more Vitamin B3 +24%
Equal in Vitamin C - 36.4
Equal in Folate - 6

Minerals

Mulberry is higher in magnesium and iron.

Elderberry is richer in calcium, phosphorus, and potassium.

You can compare the mineral composition of these two berries in the chart below.

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 Potassium +44.3%
Contains less Sodium -40%
Contains more Iron +15.6%
Contains more Magnesium +260%
Equal in Calcium - 39
Equal in Phosphorus - 38
Equal in Zinc - 0.12
Equal in Copper - 0.06
Equal in Selenium - 0.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 60% 4% 17% 25% 1% 3% 21% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Contains more Potassium +44.3%
Contains less Sodium -40%
Contains more Iron +15.6%
Contains more Magnesium +260%
Equal in Calcium - 39
Equal in Phosphorus - 38
Equal in Zinc - 0.12
Equal in Copper - 0.06
Equal in Selenium - 0.6

Glycemic Index

The glycemic index of mulberry is almost 3 times lower than that of elderberry.

The GI of mulberry is equal to 25, while the GI of elderberry is about 73.

Elderberry is classified as high-GI food, whereas mulberry is low-GI food.

Health impact

Cardiovascular health

Both elderberries and mulberries promote cardiovascular health by providing different chemicals.

Elderberries have shown beneficial effects by lowering blood fat and cholesterol levels (4). They can reduce uric acid levels in the bloodstream (5). A high uric acid content may increase blood pressure and harm the cardiovascular system (6).

Mulberries are packed with vitamin K, essential for blood clothing (7). Moreover, mulberry extracts are shown to be beneficial for reducing the risks of cardiovascular diseases (8).

Cancer

Elderberries have shown anticancer properties in some test-tube studies (9) (10). However, human studies are needed to confirm these statements.

Animal studies show that mulberry juice antioxidants can decrease oxidative damage levels, thus reducingcancer riskr (11). However, human studies are needed to claim the effectiveness of mulberries.

Downsides

Besides the health benefits described above, mulberries and elderberries may harm your health.

The elderberry tree's unripe seeds and raw berries contain some cyanide - a dangerous toxin that harms the organism's electron transport chain and energy synthesis (13). Symptoms of consuming raw elderberries are diarrhea, nausea, and vomiting.

Mulberry tree pollen is recorded as an allergen for sensitive organisms (14). Although this type of allergy is rare, you should be careful while consuming mulberries.

Article author photo Ani Harutyunyan
Education: General Medicine at YSMU
Last updated: July 25, 2023
Medically reviewed by Igor Bussel

Infographic

Elderberry vs Mulberry infographic
Infographic link

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -14.8%
Contains more Monounsaturated Fat +95.1%
Contains more Polyunsaturated fat +19.3%
7% 23% 71%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.08 g
Polyunsaturated fat: 0.247 g
10% 15% 75%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.041 g
Polyunsaturated fat: 0.207 g
Contains less Saturated Fat -14.8%
Contains more Monounsaturated Fat +95.1%
Contains more Polyunsaturated fat +19.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Elderberry Mulberry Opinion
Net carbs 11.4g 8.1g Elderberry
Protein 0.66g 1.44g Mulberry
Fats 0.5g 0.39g Elderberry
Carbs 18.4g 9.8g Elderberry
Calories 73kcal 43kcal Elderberry
Sugar 8.1g Elderberry
Fiber 7g 1.7g Elderberry
Calcium 38mg 39mg Mulberry
Iron 1.6mg 1.85mg Mulberry
Magnesium 5mg 18mg Mulberry
Phosphorus 39mg 38mg Elderberry
Potassium 280mg 194mg Elderberry
Sodium 6mg 10mg Elderberry
Zinc 0.11mg 0.12mg Mulberry
Copper 0.061mg 0.06mg Elderberry
Selenium 0.6µg 0.6µg
Vitamin A 600IU 25IU Elderberry
Vitamin A RAE 30µg 1µg Elderberry
Vitamin E 0.87mg Mulberry
Vitamin C 36mg 36.4mg Mulberry
Vitamin B1 0.07mg 0.029mg Elderberry
Vitamin B2 0.06mg 0.101mg Mulberry
Vitamin B3 0.5mg 0.62mg Mulberry
Vitamin B5 0.14mg Elderberry
Vitamin B6 0.23mg 0.05mg Elderberry
Folate 6µg 6µg
Choline 12.3mg Mulberry
Vitamin K 7.8µg Mulberry
Tryptophan 0.013mg Elderberry
Threonine 0.027mg Elderberry
Isoleucine 0.027mg Elderberry
Leucine 0.06mg Elderberry
Lysine 0.026mg Elderberry
Methionine 0.014mg Elderberry
Phenylalanine 0.04mg Elderberry
Valine 0.033mg Elderberry
Histidine 0.015mg Elderberry
Saturated Fat 0.023g 0.027g Elderberry
Monounsaturated Fat 0.08g 0.041g Elderberry
Polyunsaturated fat 0.247g 0.207g Elderberry

Which food is preferable for your diet?

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

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
20%
Elderberry
17%
Mulberry
Minerals Daily Need Coverage Score
14%
Elderberry
16%
Mulberry

Comparison summary

Which food is lower in Sugar?
Elderberry
Elderberry is lower in Sugar (difference - 8.1g)
Which food contains less Sodium?
Elderberry
Elderberry contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Elderberry
Elderberry is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Elderberry
Elderberry is lower in glycemic index (difference - 25)
Which food is cheaper?
Elderberry
Elderberry is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Elderberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171727/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.