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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 Sugar.

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

Infographic

Mulberry vs Cranberry infographic
Infographic link

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 Calcium +387.5%
Contains more Iron +704.3%
Contains more Magnesium +200%
Contains more Phosphorus +245.5%
Contains more Potassium +142.5%
Contains more Zinc +33.3%
Contains less Sodium -80%
Equal in Copper - 0.056
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 70% 13% 17% 18% 2% 4% 20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 9% 5% 5% 8% 1% 3% 19%
Contains more Calcium +387.5%
Contains more Iron +704.3%
Contains more Magnesium +200%
Contains more Phosphorus +245.5%
Contains more Potassium +142.5%
Contains more Zinc +33.3%
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 Folate +500%
Contains more Vitamin K +56%
Contains more Vitamin A +152%
Contains more Vitamin E +51.7%
Contains more Vitamin B6 +14%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 27% 0% 47% 3% 5% 2% 18% 14% 1% 0% 13%
Contains more Vitamin C +160%
Contains more Vitamin B1 +141.7%
Contains more Vitamin B2 +405%
Contains more Vitamin B3 +513.9%
Contains more Folate +500%
Contains more Vitamin K +56%
Contains more Vitamin A +152%
Contains more Vitamin E +51.7%
Contains more Vitamin B6 +14%

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

All nutrients comparison - raw data values

Nutrient Mulberry Cranberry Opinion
Net carbs 8.1g 8.37g Cranberry
Protein 1.44g 0.46g Mulberry
Fats 0.39g 0.13g Mulberry
Carbs 9.8g 11.97g Cranberry
Calories 43kcal 46kcal Cranberry
Starch g 0g Cranberry
Fructose g 0.67g Cranberry
Sugar 8.1g 4.27g Cranberry
Fiber 1.7g 3.6g Cranberry
Calcium 39mg 8mg Mulberry
Iron 1.85mg 0.23mg Mulberry
Magnesium 18mg 6mg Mulberry
Phosphorus 38mg 11mg Mulberry
Potassium 194mg 80mg Mulberry
Sodium 10mg 2mg Cranberry
Zinc 0.12mg 0.09mg Mulberry
Copper 0.06mg 0.056mg Mulberry
Vitamin A 25IU 63IU Cranberry
Vitamin E 0.87mg 1.32mg Cranberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 36.4mg 14mg Mulberry
Vitamin B1 0.029mg 0.012mg Mulberry
Vitamin B2 0.101mg 0.02mg Mulberry
Vitamin B3 0.62mg 0.101mg Mulberry
Vitamin B5 mg 0.295mg Cranberry
Vitamin B6 0.05mg 0.057mg Cranberry
Folate 6µg 1µg Mulberry
Vitamin B12 0µg 0µg
Vitamin K 7.8µg 5µg Mulberry
Tryptophan mg 0.003mg Cranberry
Threonine mg 0.028mg Cranberry
Isoleucine mg 0.033mg Cranberry
Leucine mg 0.053mg Cranberry
Lysine mg 0.039mg Cranberry
Methionine mg 0.003mg Cranberry
Phenylalanine mg 0.036mg Cranberry
Valine mg 0.045mg Cranberry
Histidine mg 0.018mg Cranberry
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g 0.008g Cranberry
Monounsaturated Fat 0.041g 0.018g Mulberry
Polyunsaturated fat 0.207g 0.055g Mulberry

Which food is preferable for your diet?

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

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

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 is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (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 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. 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.