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  6. Mulberry vs. Cranberry

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mulberry
Mulberry
8
:
1
Cranberry
Cranberry
Contains more Calcium +50%
Contains more Iron +362.5%
Contains more Phosphorus +81%
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 8% 15% 0% 9% 0% 0% 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mulberry
Mulberry
10
:
1
Cranberry
Cranberry
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%
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 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mulberry
Mulberry
3
:
2
Cranberry
Cranberry
Contains more Protein +260%
Contains more Other +245%
Contains more Fats +28.2%
Contains more Carbs +24.5%
Equal in Water - 86.7
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: 0.4 g
Fats: 0.5 g
Carbs: 12.2 g
Water: 86.7 g
Other: 0.2 g
Contains more Protein +260%
Contains more Other +245%
Contains more Fats +28.2%
Contains more Carbs +24.5%
Equal in Water - 86.7

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
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
Sugar 8.1g Cranberry
Fiber 1.7g Mulberry
Calcium 39mg 26mg Mulberry
Iron 1.85mg 0.4mg Mulberry
Magnesium 18mg Mulberry
Phosphorus 38mg 21mg Mulberry
Potassium 194mg Mulberry
Sodium 10mg Cranberry
Zinc 0.12mg Mulberry
Copper 0.06mg Mulberry
Selenium 0.6µg Mulberry
Vitamin A 25IU 90IU Cranberry
Vitamin A RAE 1µg Mulberry
Vitamin E 0.87mg 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 B6 0.05mg Mulberry
Folate 6µg Mulberry
Vitamin K 7.8µg Mulberry
Saturated Fat 0.027g Cranberry
Monounsaturated Fat 0.041g Mulberry
Polyunsaturated fat 0.207g 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

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
9%
Cranberry
Minerals Daily Need Coverage Score
16%
Mulberry
3%
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

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/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.