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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +28.2%
Contains more Magnesium +77.8%
Contains more Phosphorus +165.8%
Contains more Potassium +286.1%
Contains more Zinc +83.3%
Contains more Copper +430%
Equal in Iron - 1.88
Equal in Sodium - 11
Equal in Selenium - 0.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 71% 23% 44% 67% 2% 6% 106% 39% 4%
Contains more Calcium +28.2%
Contains more Magnesium +77.8%
Contains more Phosphorus +165.8%
Contains more Potassium +286.1%
Contains more Zinc +83.3%
Contains more Copper +430%
Equal in Iron - 1.88
Equal in Sodium - 11
Equal in Selenium - 0.6

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.
:
5
Raisin
Contains more Vitamin A +∞%
Contains more Vitamin E +625%
Contains more Vitamin C +1482.6%
Contains more Folate +20%
Contains more Choline +10.8%
Contains more Vitamin K +122.9%
Contains more Vitamin B1 +265.5%
Contains more Vitamin B2 +23.8%
Contains more Vitamin B3 +23.5%
Contains more Vitamin B6 +248%
Equal in Choline - 11.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 7% 20%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 7% 9%
Contains more Vitamin A +∞%
Contains more Vitamin E +625%
Contains more Vitamin C +1482.6%
Contains more Folate +20%
Contains more Choline +10.8%
Contains more Vitamin K +122.9%
Contains more Vitamin B1 +265.5%
Contains more Vitamin B2 +23.8%
Contains more Vitamin B3 +23.5%
Contains more Vitamin B6 +248%
Equal in Choline - 11.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +468.2%
Contains more Protein +113.2%
Contains more Fats +17.9%
Contains more Carbs +708%
Contains more Other +169.6%
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more Water +468.2%
Contains more Protein +113.2%
Contains more Fats +17.9%
Contains more Carbs +708%
Contains more Other +169.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -53.4%
Contains more Polyunsaturated fat +459.5%
Contains more Monounsaturated Fat +24.4%
10% 15% 75%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.041 g
Polyunsaturated fat: 0.207 g
40% 35% 25%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.037 g
Contains less Saturated Fat -53.4%
Contains more Polyunsaturated fat +459.5%
Contains more Monounsaturated Fat +24.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mulberry 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
Net carbs 8.1g 75.48g Raisin
Protein 1.44g 3.07g Raisin
Fats 0.39g 0.46g Raisin
Carbs 9.8g 79.18g Raisin
Calories 43kcal 299kcal Raisin
Starch 2.7g Raisin
Fructose 29.68g Raisin
Sugar 8.1g 59.19g Mulberry
Fiber 1.7g 3.7g Raisin
Calcium 39mg 50mg Raisin
Iron 1.85mg 1.88mg Raisin
Magnesium 18mg 32mg Raisin
Phosphorus 38mg 101mg Raisin
Potassium 194mg 749mg Raisin
Sodium 10mg 11mg Mulberry
Zinc 0.12mg 0.22mg Raisin
Copper 0.06mg 0.318mg Raisin
Manganese 0.299mg Raisin
Selenium 0.6µg 0.6µg
Vitamin A 25IU 0IU Mulberry
Vitamin A RAE 1µg 0µg Mulberry
Vitamin E 0.87mg 0.12mg Mulberry
Vitamin C 36.4mg 2.3mg Mulberry
Vitamin B1 0.029mg 0.106mg Raisin
Vitamin B2 0.101mg 0.125mg Raisin
Vitamin B3 0.62mg 0.766mg Raisin
Vitamin B5 0.095mg Raisin
Vitamin B6 0.05mg 0.174mg Raisin
Folate 6µg 5µg Mulberry
Choline 12.3mg 11.1mg Mulberry
Vitamin K 7.8µg 3.5µg Mulberry
Tryptophan 0.05mg Raisin
Threonine 0.077mg Raisin
Isoleucine 0.057mg Raisin
Leucine 0.096mg Raisin
Lysine 0.084mg Raisin
Methionine 0.021mg Raisin
Phenylalanine 0.065mg Raisin
Valine 0.083mg Raisin
Histidine 0.072mg Raisin
Saturated Fat 0.027g 0.058g Mulberry
Monounsaturated Fat 0.041g 0.051g Raisin
Polyunsaturated fat 0.207g 0.037g Mulberry
Omega-6 - Gamma-linoleic acid 0.001g Raisin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry Raisin
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
17%
Mulberry
11%
Raisin
Minerals Daily Need Coverage Score
16%
Mulberry
37%
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

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. 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.