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Mulberry vs Currant - In-Depth Nutrition Comparison

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The main differences between Mulberry and Currant

  • Mulberry has more Iron, and Vitamin E , however Currant has more Fiber, Copper, and Vitamin C.
  • Daily need coverage for Iron from Mulberry is 11% higher.
  • Currant has 9 times less Vitamin E than Mulberry. Mulberry has 0.87mg of Vitamin E , while Currant has 0.1mg.

Food types used in this article are Mulberries, raw and Currants, red and white, raw.

Infographic

Mulberry vs Currant 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 +85%
Contains more Calcium +18.2%
Contains more Magnesium +38.5%
Contains more Potassium +41.8%
Contains more Copper +78.3%
Contains more Zinc +91.7%
Contains more Phosphorus +15.8%
Contains less Sodium -90%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 70% 12% 18% 13% 20% 4% 17% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 38% 10% 25% 10% 36% 7% 19% 1%
Contains more Iron +85%
Contains more Calcium +18.2%
Contains more Magnesium +38.5%
Contains more Potassium +41.8%
Contains more Copper +78.3%
Contains more Zinc +91.7%
Contains more Phosphorus +15.8%
Contains less Sodium -90%

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 E +770%
Contains more Vitamin B2 +102%
Contains more Vitamin B3 +520%
Contains more Vitamin C +12.6%
Contains more Vitamin A +68%
Contains more Vitamin B1 +37.9%
Contains more Vitamin B6 +40%
Contains more Vitamin K +41%
Contains more Folate +33.3%
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 137% 3% 2% 0% 10% 12% 2% 4% 17% 0% 28% 6%
Contains more Vitamin E +770%
Contains more Vitamin B2 +102%
Contains more Vitamin B3 +520%
Contains more Vitamin C +12.6%
Contains more Vitamin A +68%
Contains more Vitamin B1 +37.9%
Contains more Vitamin B6 +40%
Contains more Vitamin K +41%
Contains more Folate +33.3%

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
18
Currant
Mineral Summary Score
19
Mulberry
18
Currant

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
8%
Currant
Carbohydrates
10%
Mulberry
14%
Currant
Fats
2%
Mulberry
1%
Currant

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 Currant
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $0.1)
Which food is lower in Sugar?
Currant
Currant is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Currant
Currant is lower in Saturated Fat (difference - 0.01g)
Which food is richer in vitamins?
Currant
Currant is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (25)
Which food is richer in minerals?
?
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.

All nutrients comparison - raw data values

Nutrient Mulberry Currant Opinion
Calories 43 56 Currant
Protein 1.44 1.4 Mulberry
Fats 0.39 0.2 Mulberry
Vitamin C 36.4 41 Currant
Carbs 9.8 13.8 Currant
Cholesterol 0 0
Vitamin D 0 0
Iron 1.85 1 Mulberry
Calcium 39 33 Mulberry
Potassium 194 275 Currant
Magnesium 18 13 Mulberry
Sugar 8.1 7.37 Currant
Fiber 1.7 4.3 Currant
Copper 0.06 0.107 Currant
Zinc 0.12 0.23 Currant
Starch
Phosphorus 38 44 Currant
Sodium 10 1 Currant
Vitamin A 25 42 Currant
Vitamin E 0.87 0.1 Mulberry
Vitamin D 0 0
Vitamin B1 0.029 0.04 Currant
Vitamin B2 0.101 0.05 Mulberry
Vitamin B3 0.62 0.1 Mulberry
Vitamin B5 0.064 Currant
Vitamin B6 0.05 0.07 Currant
Vitamin B12 0 0
Vitamin K 7.8 11 Currant
Folate 6 8 Currant
Trans Fat 0 0
Saturated Fat 0.027 0.017 Currant
Monounsaturated Fat 0.041 0.028 Mulberry
Polyunsaturated fat 0.207 0.088 Mulberry
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Valine
Histidine
Fructose 3.53 Currant

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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.