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Mulberry vs Raisin - In-Depth Nutrition Comparison

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How are Mulberry and Raisin different?

  • Mulberry is richer in Vitamin C, and Vitamin E , while Raisin is higher in Copper, Potassium, Vitamin B6, Phosphorus, Fiber, and Vitamin B1.
  • Mulberry covers your daily need of Vitamin C 38% more than Raisin.
  • Mulberry contains 7 times more Vitamin E than Raisin. Mulberry contains 0.87mg of Vitamin E , while Raisin contains 0.12mg.
  • Mulberry is lower in Sugar.

Mulberries, raw and Raisins, seedless types were used in this article.

Infographic

Mulberry vs Raisin 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 Calcium +28.2%
Contains more Potassium +286.1%
Contains more Magnesium +77.8%
Contains more Copper +430%
Contains more Zinc +83.3%
Contains more Phosphorus +165.8%
Equal in Iron - 1.88
Equal in Sodium - 11
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 70% 12% 18% 13% 20% 4% 17% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 71% 15% 67% 23% 106% 6% 44% 2%
Contains more Calcium +28.2%
Contains more Potassium +286.1%
Contains more Magnesium +77.8%
Contains more Copper +430%
Contains more Zinc +83.3%
Contains more Phosphorus +165.8%
Equal in Iron - 1.88
Equal in Sodium - 11

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
:
5
Raisin
Contains more Vitamin C +1482.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +625%
Contains more Vitamin K +122.9%
Contains more Folate +20%
Contains more Vitamin B1 +265.5%
Contains more Vitamin B2 +23.8%
Contains more Vitamin B3 +23.5%
Contains more Vitamin B6 +248%
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 8% 0% 3% 0% 27% 29% 15% 6% 41% 0% 9% 4%
Contains more Vitamin C +1482.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +625%
Contains more Vitamin K +122.9%
Contains more Folate +20%
Contains more Vitamin B1 +265.5%
Contains more Vitamin B2 +23.8%
Contains more Vitamin B3 +23.5%
Contains more Vitamin B6 +248%

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

All nutrients comparison - raw data values

Nutrient Mulberry Raisin Opinion
Calories 43kcal 299kcal Raisin
Protein 1.44g 3.07g Raisin
Fats 0.39g 0.46g Raisin
Vitamin C 36.4mg 2.3mg Mulberry
Net carbs 8.1g 75.48g Raisin
Carbs 9.8g 79.18g Raisin
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.85mg 1.88mg Raisin
Calcium 39mg 50mg Raisin
Potassium 194mg 749mg Raisin
Magnesium 18mg 32mg Raisin
Sugar 8.1g 59.19g Mulberry
Fiber 1.7g 3.7g Raisin
Copper 0.06mg 0.318mg Raisin
Zinc 0.12mg 0.22mg Raisin
Starch g 2.7g Raisin
Phosphorus 38mg 101mg Raisin
Sodium 10mg 11mg Mulberry
Vitamin A 25IU 0IU Mulberry
Vitamin E 0.87mg 0.12mg Mulberry
Vitamin D 0µg 0µg
Vitamin B1 0.029mg 0.106mg Raisin
Vitamin B2 0.101mg 0.125mg Raisin
Vitamin B3 0.62mg 0.766mg Raisin
Vitamin B5 mg 0.095mg Raisin
Vitamin B6 0.05mg 0.174mg Raisin
Vitamin B12 0µg 0µg
Vitamin K 7.8µg 3.5µg Mulberry
Folate 6µg 5µg Mulberry
Trans Fat 0g 0g
Saturated Fat 0.027g 0.058g Mulberry
Monounsaturated Fat 0.041g 0.051g Raisin
Polyunsaturated fat 0.207g 0.037g Mulberry
Tryptophan mg 0.05mg Raisin
Threonine mg 0.077mg Raisin
Isoleucine mg 0.057mg Raisin
Leucine mg 0.096mg Raisin
Lysine mg 0.084mg Raisin
Methionine mg 0.021mg Raisin
Phenylalanine mg 0.065mg Raisin
Valine mg 0.083mg Raisin
Histidine mg 0.072mg Raisin
Fructose g 29.68g Raisin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry Raisin
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12
Raisin
Mineral Summary Score
19
Mulberry
41
Raisin

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
18%
Raisin
Carbohydrates
10%
Mulberry
79%
Raisin
Fats
2%
Mulberry
2%
Raisin

Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is lower in Sugar?
Mulberry
Mulberry is lower in Sugar (difference - 51.09g)
Which food contains less Sodium?
Mulberry
Mulberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Mulberry
Mulberry is lower in Saturated Fat (difference - 0.031g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 39)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $0.6)
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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.