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Mulberry vs Cranberry - In-Depth Nutrition Comparison

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How are Mulberry and Cranberry different?

  • Mulberry is richer in Vitamin C, Iron and Vitamin B2, while Cranberry is higher in Fiber.
  • Mulberry covers your daily need of Vitamin C 25% more than Cranberry.
  • Mulberry contains 8 times more Iron than Cranberry. Mulberry contains 1.85mg of Iron, while Cranberry contains 0.23mg.
  • Cranberry is lower in Sugars.

Mulberries, raw and Cranberries, raw types were used in this article.

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Mulberry vs Cranberry 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 Iron +704.3%
Contains more Calcium +387.5%
Contains more Potassium +142.5%
Contains more Magnesium +200%
Contains more Zinc +33.3%
Contains more Phosphorus +245.5%
Contains less Sodium -80%
Equal in Copper - 0.056
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 70% 12% 18% 13% 20% 4% 17% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 9% 3% 8% 5% 19% 3% 5% 1%
Contains more Iron +704.3%
Contains more Calcium +387.5%
Contains more Potassium +142.5%
Contains more Magnesium +200%
Contains more Zinc +33.3%
Contains more Phosphorus +245.5%
Contains less Sodium -80%
Equal in Copper - 0.056

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 C +160%
Contains more Vitamin B1 +141.7%
Contains more Vitamin B2 +405%
Contains more Vitamin B3 +513.9%
Contains more Vitamin K +56%
Contains more Folate +500%
Contains more Vitamin A +152%
Contains more Vitamin E +51.7%
Contains more Vitamin B6 +14%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 122% 2% 18% 0% 8% 24% 12% 0% 12% 0% 20% 5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 47% 4% 27% 0% 3% 5% 2% 18% 14% 0% 13% 1%
Contains more Vitamin C +160%
Contains more Vitamin B1 +141.7%
Contains more Vitamin B2 +405%
Contains more Vitamin B3 +513.9%
Contains more Vitamin K +56%
Contains more Folate +500%
Contains more Vitamin A +152%
Contains more Vitamin E +51.7%
Contains more Vitamin B6 +14%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
18
Mulberry
11
Cranberry
Mineral Summary Score
19
Mulberry
6
Cranberry

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 the food
Protein
9%
Mulberry
3%
Cranberry
Carbohydrates
10%
Mulberry
12%
Cranberry
Fats
2%
Mulberry
1%
Cranberry

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mulberry Cranberry
Rich in minerals ok
Lower in glycemic index ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food is richer in minerals?
Mulberry
Mulberry is relatively richer in minerals
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 20)
Which food contains less Sugars?
Cranberry
Cranberry contains less Sugars (difference - 3.83g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.019g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Mulberry Cranberry Opinion
Calories 43 46 Cranberry
Protein 1.44 0.46 Mulberry
Fats 0.39 0.13 Mulberry
Vitamin C 36.4 14 Mulberry
Carbs 9.8 11.97 Cranberry
Cholesterol 0 0
Vitamin D 0 0
Iron 1.85 0.23 Mulberry
Calcium 39 8 Mulberry
Potassium 194 80 Mulberry
Magnesium 18 6 Mulberry
Sugars 8.1 4.27 Cranberry
Fiber 1.7 3.6 Cranberry
Copper 0.06 0.056 Mulberry
Zinc 0.12 0.09 Mulberry
Starch 0 Cranberry
Phosphorus 38 11 Mulberry
Sodium 10 2 Cranberry
Vitamin A 25 63 Cranberry
Vitamin E 0.87 1.32 Cranberry
Vitamin D 0 0
Vitamin B1 0.029 0.012 Mulberry
Vitamin B2 0.101 0.02 Mulberry
Vitamin B3 0.62 0.101 Mulberry
Vitamin B5 0.295 Cranberry
Vitamin B6 0.05 0.057 Cranberry
Vitamin B12 0 0
Vitamin K 7.8 5 Mulberry
Folate 6 1 Mulberry
Trans Fat 0 0
Saturated Fat 0.027 0.008 Cranberry
Monounsaturated Fat 0.041 0.018 Mulberry
Polyunsaturated fat 0.207 0.055 Mulberry
Tryptophan 0.003 Cranberry
Threonine 0.028 Cranberry
Isoleucine 0.033 Cranberry
Leucine 0.053 Cranberry
Lysine 0.039 Cranberry
Methionine 0.003 Cranberry
Phenylalanine 0.036 Cranberry
Valine 0.045 Cranberry
Histidine 0.018 Cranberry
Fructose 0.67 Cranberry

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 of the foods presented on this page can be found below.

  1. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/nutrients
  2. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.