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Mulberry vs Cranberry - In-Depth Nutrition Comparison

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Significant differences between Mulberry and Cranberry

  • Mulberry is richer than Cranberry in Iron, and Vitamin C.
  • Mulberry covers your daily Iron needs 18% more than Cranberry.
  • Mulberry has 2 times more Vitamin C than Cranberry. Mulberry has 36.4mg of Vitamin C, while Cranberry has 21mg.

Specific food types used in this comparison are Mulberries, raw and Cranberry, low bush or lingenberry, raw (Alaska Native).

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 +50%
Contains more Iron +362.5%
Contains more Phosphorus +81%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 70% 13% 17% 18% 2% 4% 20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 0% 9% 0% 0% 0% 0%
Contains more Calcium +50%
Contains more Iron +362.5%
Contains more Phosphorus +81%

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 +73.3%
Contains more Vitamin B1 +45%
Contains more Vitamin B2 +26.3%
Contains more Vitamin B3 +55%
Contains more Vitamin A +260%
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 6% 0% 0% 70% 5% 19% 8% 0% 0% 0% 0% 0%
Contains more Vitamin C +73.3%
Contains more Vitamin B1 +45%
Contains more Vitamin B2 +26.3%
Contains more Vitamin B3 +55%
Contains more Vitamin A +260%

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
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Mulberry Cranberry Opinion
Net carbs 8.1g 12.2g Cranberry
Protein 1.44g 0.4g Mulberry
Fats 0.39g 0.5g Cranberry
Carbs 9.8g 12.2g Cranberry
Calories 43kcal 55kcal Cranberry
Starch g g
Fructose g g
Sugar 8.1g g Cranberry
Fiber 1.7g g Mulberry
Calcium 39mg 26mg Mulberry
Iron 1.85mg 0.4mg Mulberry
Magnesium 18mg mg Mulberry
Phosphorus 38mg 21mg Mulberry
Potassium 194mg mg Mulberry
Sodium 10mg mg Cranberry
Zinc 0.12mg mg Mulberry
Copper 0.06mg mg Mulberry
Vitamin A 25IU 90IU Cranberry
Vitamin E 0.87mg mg Mulberry
Vitamin D 0IU IU Mulberry
Vitamin D 0µg µg Mulberry
Vitamin C 36.4mg 21mg Mulberry
Vitamin B1 0.029mg 0.02mg Mulberry
Vitamin B2 0.101mg 0.08mg Mulberry
Vitamin B3 0.62mg 0.4mg Mulberry
Vitamin B5 mg mg
Vitamin B6 0.05mg mg Mulberry
Folate 6µg µg Mulberry
Vitamin B12 0µg µg Mulberry
Vitamin K 7.8µg µg Mulberry
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg mg Cranberry
Trans Fat 0g g Cranberry
Saturated Fat 0.027g g Cranberry
Monounsaturated Fat 0.041g g Mulberry
Polyunsaturated fat 0.207g g 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
9
Cranberry
Mineral Summary Score
19
Mulberry
4
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
2%
Cranberry
Carbohydrates
10%
Mulberry
12%
Cranberry
Fats
2%
Mulberry
2%
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 richer in vitamins?
Mulberry
Mulberry is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 8.1g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 10mg)
Which food is lower in Cholesterol?
Cranberry
Cranberry is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.027g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.4)

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/169805/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.