Grape vs. Mulberry — Health Impact and Nutrition Comparison

Calories

Grapes have more calories per hundred grams than mulberry. In a 100g serving, mulberry and grape have 43 calories and 67 calories, respectively. One cup (140 grams) of mulberry provides 60 kcal, whereas one cup (92 grams) of grape has 62 kcal.

Protein

Mulberry and grapes are not good sources of protein. Mulberry has a slightly higher protein content than grapes. In a 100g serving, mulberry and grape have 1.44g and 0.63g of protein, respectively.

Fats

Mulberry and grape contain less than 1g of fat in 100 grams. Mulberry provides 0.39g of fats, whereas grape provides only 0.35g. Moreover, mulberries contain more monounsaturated and polyunsaturated fats, whereas grapes provide more saturated fats.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Grape

0

Saturated Fat: Sat. Fat 0.114 g

Monounsaturated Fat: Mono. Fat 0.014 g

Polyunsaturated fat: Poly. Fat 0.102 g

Mulberry

3

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	-76.3%
Contains more Mono. FatMonounsaturated Fat	+192.9%
Contains more Poly. FatPolyunsaturated fat	+102.9%

Carbohydrates

Grapes are higher in net carbs, whereas mulberry has more dietary fiber.

100g of mulberry contains 9.8g of carbohydrates, of which 1.7g are dietary fiber and 8.1g are net carbs. 100g of grape contains 17.15g of carbohydrates, of which 0.9g are dietary fiber and 16.25g are net carbs. 

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Grape

0

Mulberry

0

Cholesterol

Mulberry and grapes do not contain cholesterol.

Vitamins

Mulberry has over nine times more vitamin C, whereas the grape provides four times more vitamin A and two times more vitamin K. 

In a 100g serving, mulberry and grape have 36.5 mg and 4 mg of vitamin C, respectively. A hundred grams of mulberry has 25IU of vitamin A, while the grape has 100IU. Moreover, mulberry has more vitamins B2, B3, E, and folate, whereas grapes provide more vitamins B1 and B6.

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.

Grape

5

Mulberry

6

Contains more Vitamin AVitamin A	+300%
Contains more Vitamin B1Vitamin B1	+217.2%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+120%
Contains more Vitamin KVitamin K	+87.2%

Contains more Vitamin CVitamin C	+810%
Contains more Vitamin EVitamin E	+357.9%
Contains more Vitamin B2Vitamin B2	+77.2%
Contains more Vitamin B3Vitamin B3	+106.7%
Contains more FolateFolate	+50%
Contains more CholineCholine	+119.6%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

Minerals

Mulberry is the winner in this category. Mulberry has more calcium, iron, magnesium, copper, potassium, phosphorus, choline, selenium, and zinc. In contrast, the grape has over five times less sodium. In a 100g serving, mulberry and grape have 10mg and 2mg of sodium, respectively.

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.

Grape

2

Mulberry

7

Contains less SodiumSodium	-80%
Contains more ManganeseManganese	+∞%

Contains more MagnesiumMagnesium	+260%
Contains more CalciumCalcium	+178.6%
Contains more IronIron	+537.9%
Contains more CopperCopper	+50%
Contains more ZincZinc	+200%
Contains more PhosphorusPhosphorus	+280%
Contains more SeleniumSelenium	+500%

~equal in Potassium ~194mg

Glycemic Index

The grape has a higher glycemic index than mulberry. The glycemic index of mulberry is 25. The grape has a glycemic index of 49. However, the glycemic index of both falls in the low category.

Glycemic Load

The glycemic load of mulberry is equal to 3, whereas the grape has a glycemic load level of 7. However, the glycemic load of both falls in the low category.

Acidity

The pH level of grapes is 2.8-3.82 (1). Mulberry has a pH value of 4.47-6.79 (2).

Another method for determining the acidity of a food is to measure its potential renal acid load (PRAL), which indicates the food's ability to create acids or bases in the body. Mulberry has a PRAL rating of -2.9, while grape's PRAL level is -3.6. Both are alkaline-forming.

Antimicrobial Properties

Extract from mulberry leaves (MAE) exhibits anti-inflammatory and antibacterial properties against risk factors associated with oral infectious diseases. MAE can inhibit the growth of bacteria in oral microbes F. nucleatum and S. mutans, known pathogens responsible for periodontal diseases and dental caries, respectively (3). 

Grape skin and seeds contain natural antioxidants which have antibacterial and antifungal properties. The study found antibacterial activity against Staphylococcus aureus, Enterococcus faecalis, Enterobacter aerogenes, Salmonella typhimurium, and Escherichia coli, all recognized for their role in foodborne illnesses, and antifungal activity against Penicillium chrysogenum, Penicillium expansum, Aspergillus niger, and Aspergillus versicolor (4).

Anti-obesity Properties

Combining mulberry leaf and fruit extracts may have anti-obesity and anti-diabetic effects by reducing oxidative stress and inflammation induced by obesity. The study found that mulberry fruit water extract may reduce body weight and visceral fat and lower serum triacylglycerol, cholesterol, LDL/HDL ratio, and free fatty acids. It helps regulate the balance between lipolysis and lipogenesis, leading to weight loss (5). 

Grape seed proanthocyanidin extract (GSPE) may enhance lipid metabolism, decrease fat accumulation, improve insulin resistance, promote triglyceride (TG) breakdown, enhance heat production in brown adipose tissue (BAT), modulate intestinal flora, decrease appetite, and optimize the peripheral clock, all of which contribute to either reducing obesity or preventing its progression (6).

Bones

Grape and mulberry are rich in bioactive compounds that could benefit your bone health. For example, consuming grape products might help your body use calcium better and inhibit bone turnover (7). 

Mulberry water extract (MWE) has the potential to regulate the formation of bone-building cells (osteoblasts) and the activity of bone-resorbing cells (osteoclasts), which could have a positive impact on osteoporosis (8).

Cancer

Extracts from mulberry alba have also exhibited anticancer effects in different human cancer cell lines. According to the study, Albanol B (ABN-B), a compound derived from mulberry alba, demonstrates anticancer properties in vitro and in vivo models of lung cancer by causing cell cycle arrest at G2/M and inducing apoptosis. In addition, the root bark extract of mulberry alba induces growth arrest and apoptosis in human colorectal cancer cells by enhancing ATF3 expression and reducing cyclin D1 levels (9, 10).

Consumption of foods rich in antioxidants, such as grapes, has cancer-prevention effects. Grape skin and seed extracts exhibit strong antioxidant properties, scavenging free radicals and inhibiting lipid oxidation in various models. These extracts may target cancer cells through different pathways, including EGFR and COX-2 inhibition, leading to cell cycle arrest and apoptosis (11).

Grape seed extract has antiangiogenic effects in human breast and prostate cancer cells (12).

Allergy

An allergy occurs when the human body reacts to a foreign substance, known as an allergen, causing the immune system to overreact.

Allergic reactions to mulberry can manifest as food and respiratory allergies, often leading to symptoms like asthma, rhinitis, or anaphylaxis. These reactions also may include oral allergy syndrome, airborne contact urticaria, or food-induced urticaria. Mulberry pollen is a significant trigger for respiratory allergies in many areas, and there is a risk of cross-reactivity with other pollen or fruits. While studies have shown varied results regarding this cross-reactivity, it is essential to be aware of potential reactions in individuals allergic to birch, parietaria, or olive pollens who consume mulberry-containing foods or supplements (13).

Grape allergy is uncommon. Grape lipid transfer protein (LTP) is the primary grape allergen, although other minor allergens can also be allergic. Severe grape allergies typically occur in atopic individuals who may react to other plant-derived foods containing LTP (14).