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  6. Mulberry vs. Cranberry

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mulberry
Mulberry
8
:
2
Cranberry
Cranberry
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 more Selenium +500%
Contains less Sodium -80%
Equal in Copper - 0.056
Mulberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
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 more Selenium +500%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mulberry
Mulberry
6
:
4
Cranberry
Cranberry
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%
Mulberry
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%
Cranberry
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mulberry
Mulberry
4
:
1
Cranberry
Cranberry
Contains more Protein +213%
Contains more Fats +200%
Contains more Other +475%
Contains more Carbs +22.1%
Equal in Water - 87.32
Mulberry
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Cranberry
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more Protein +213%
Contains more Fats +200%
Contains more Other +475%
Contains more Carbs +22.1%
Equal in Water - 87.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mulberry
Mulberry
2
:
1
Cranberry
Cranberry
Contains more Monounsaturated Fat +127.8%
Contains more Polyunsaturated fat +276.4%
Contains less Saturated Fat -70.4%
Mulberry
10% 15% 75%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.041 g
Polyunsaturated fat: 0.207 g
Cranberry
10% 22% 68%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g
Contains more Monounsaturated Fat +127.8%
Contains more Polyunsaturated fat +276.4%
Contains less Saturated Fat -70.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Fructose 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
Manganese 0.267mg Cranberry
Selenium 0.6µg 0.1µg Mulberry
Vitamin A 25IU 63IU Cranberry
Vitamin A RAE 1µg 3µg Cranberry
Vitamin E 0.87mg 1.32mg Cranberry
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 0.295mg Cranberry
Vitamin B6 0.05mg 0.057mg Cranberry
Folate 6µg 1µg Mulberry
Vitamin K 7.8µg 5µg Mulberry
Tryptophan 0.003mg Cranberry
Threonine 0.028mg Cranberry
Isoleucine 0.033mg Cranberry
Leucine 0.053mg Cranberry
Lysine 0.039mg Cranberry
Methionine 0.003mg Cranberry
Phenylalanine 0.036mg Cranberry
Valine 0.045mg Cranberry
Histidine 0.018mg Cranberry
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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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
18%
Mulberry
11%
Cranberry
Minerals Daily Need Coverage Score
16%
Mulberry
8%
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

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. 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.