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Elderberry vs. Mulberry — How Do They Differ?

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.

Table of contents

  1. Introduction
    1. Macronutrients
      1. Calories
        1. Carbs
          1. Protein
            1. Fats
            2. Vitamins
              1. Minerals
                1. Glycemic Index
                2. Health impact
                  1. Cardiovascular health
                    1. Cancer
                    2. Downsides
                      1. References

                        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
                        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 FatsFats +28.2%
                        Contains more CarbsCarbs +87.8%
                        Contains more ProteinProtein +118.2%
                        ~equal in Water ~87.68g
                        ~equal in Other ~0.69g

                        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.
                        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 120% 36% 0% 0% 18% 14% 9.4% 8.4% 53% 0% 0% 4.5% 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% 1.5% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
                        Contains more Vitamin AVitamin A +2300%
                        Contains more Vitamin B1Vitamin B1 +141.4%
                        Contains more Vitamin B5Vitamin B5 +∞%
                        Contains more Vitamin B6Vitamin B6 +360%
                        Contains more Vitamin B2Vitamin B2 +68.3%
                        Contains more Vitamin B3Vitamin B3 +24%
                        ~equal in Vitamin C ~36.4mg
                        ~equal in Vitamin D ~0µg
                        ~equal in Vitamin B12 ~0µg
                        ~equal in Folate ~6µg

                        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.
                        Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 11% 25% 60% 20% 3% 17% 0.78% 0% 3.3%
                        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 more PotassiumPotassium +44.3%
                        Contains less SodiumSodium -40%
                        Contains more MagnesiumMagnesium +260%
                        Contains more IronIron +15.6%
                        ~equal in Calcium ~39mg
                        ~equal in Copper ~0.06mg
                        ~equal in Zinc ~0.12mg
                        ~equal in Phosphorus ~38mg
                        ~equal in Manganese ~mg
                        ~equal in Selenium ~0.6µg

                        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.

                        References

                        1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/nutrients
                        2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171727/nutrients
                        3. https://pubmed.ncbi.nlm.nih.gov/24409980/
                        4. https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.2729
                        5. https://www.sciencedirect.com/science/article/pii/S1756464614002400
                        6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4865070/
                        7. https://pubmed.ncbi.nlm.nih.gov/8527228/
                        8. https://pubmed.ncbi.nlm.nih.gov/24716151/
                        9. https://pubmed.ncbi.nlm.nih.gov/9925120/
                        10. https://pubmed.ncbi.nlm.nih.gov/17201636/
                        11. https://pubmed.ncbi.nlm.nih.gov/17591360/
                        12. https://pubmed.ncbi.nlm.nih.gov/16900780/
                        13. https://www.ema.europa.eu/en/documents/herbal-report/final-assessment-report-sambucus-nigra-l-fructus_en.pdf
                        14. https://pubmed.ncbi.nlm.nih.gov/25729628/
                        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
                        7% 23% 71%
                        Saturated Fat: Sat. Fat 0.023 g
                        Monounsaturated Fat: Mono. Fat 0.08 g
                        Polyunsaturated fat: Poly. Fat 0.247 g
                        10% 15% 75%
                        Saturated Fat: Sat. Fat 0.027 g
                        Monounsaturated Fat: Mono. Fat 0.041 g
                        Polyunsaturated fat: Poly. Fat 0.207 g
                        Contains less Sat. FatSaturated Fat -14.8%
                        Contains more Mono. FatMonounsaturated Fat +95.1%
                        Contains more Poly. FatPolyunsaturated 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
                        Calories 73kcal 43kcal Elderberry
                        Protein 0.66g 1.44g Mulberry
                        Fats 0.5g 0.39g Elderberry
                        Vitamin C 36mg 36.4mg Mulberry
                        Net carbs 11.4g 8.1g Elderberry
                        Carbs 18.4g 9.8g Elderberry
                        Magnesium 5mg 18mg Mulberry
                        Calcium 38mg 39mg Mulberry
                        Potassium 280mg 194mg Elderberry
                        Iron 1.6mg 1.85mg Mulberry
                        Sugar 8.1g Elderberry
                        Fiber 7g 1.7g Elderberry
                        Copper 0.061mg 0.06mg Elderberry
                        Zinc 0.11mg 0.12mg Mulberry
                        Phosphorus 39mg 38mg Elderberry
                        Sodium 6mg 10mg Elderberry
                        Vitamin A 600IU 25IU Elderberry
                        Vitamin A RAE 30µg 1µg Elderberry
                        Vitamin E 0.87mg Mulberry
                        Selenium 0.6µg 0.6µg
                        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
                        Vitamin K 7.8µg Mulberry
                        Folate 6µg 6µg
                        Choline 12.3mg Mulberry
                        Saturated Fat 0.023g 0.027g Elderberry
                        Monounsaturated Fat 0.08g 0.041g Elderberry
                        Polyunsaturated fat 0.247g 0.207g Elderberry
                        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

                        Which food is preferable for your diet?

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

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                        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.