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  6. Mulberry vs. Raisin

Mulberry vs. Raisin — In-Depth Nutrition Comparison

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How are mulberries and raisins different?

  • Mulberries are richer in vitamin C and vitamin E, while raisins are higher in copper, potassium, vitamin B6, phosphorus, fiber, and vitamin B1.
  • Mulberries cover your daily need for vitamin C, 38% more than raisins.
  • Mulberries contain 7 times more vitamin E than raisins. Mulberries contain 0.87mg of vitamin E, while raisins contain 0.12mg.
  • Mulberries are lower in sugar.
  • Raisins have a higher glycemic index (64) than mulberries (25).

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

Infographic

Mulberry vs Raisin 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Raisin
Raisin
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
Contains more MagnesiumMagnesium +77.8%
Contains more CalciumCalcium +28.2%
Contains more PotassiumPotassium +286.1%
Contains more CopperCopper +430%
Contains more ZincZinc +83.3%
Contains more PhosphorusPhosphorus +165.8%
~equal in Iron ~1.88mg
~equal in Sodium ~11mg
~equal in Selenium ~0.6µg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 121% 0% 0.33% 17% 7.3% 23% 12% 0% 12% 0% 20% 4.5%
Raisin
Raisin
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 7.7% 0% 0% 2.4% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8%
Contains more Vitamin CVitamin C +1482.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +625%
Contains more Vitamin KVitamin K +122.9%
Contains more FolateFolate +20%
Contains more Vitamin B1Vitamin B1 +265.5%
Contains more Vitamin B2Vitamin B2 +23.8%
Contains more Vitamin B3Vitamin B3 +23.5%
Contains more Vitamin B6Vitamin B6 +248%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mulberry Raisin DV% diff.
Vitamin C 36.4mg 2.3mg 38%
Fructose 29.68g 37%
Copper 0.06mg 0.318mg 29%
Carbs 9.8g 79.18g 23%
Potassium 194mg 749mg 16%
Calories 43kcal 299kcal 13%
Manganese 0.299mg 13%
Vitamin B6 0.05mg 0.174mg 10%
Phosphorus 38mg 101mg 9%
Fiber 1.7g 3.7g 8%
Vitamin B1 0.029mg 0.106mg 6%
Vitamin E 0.87mg 0.12mg 5%
Vitamin K 7.8µg 3.5µg 4%
Protein 1.44g 3.07g 3%
Magnesium 18mg 32mg 3%
Vitamin B2 0.101mg 0.125mg 2%
Vitamin B5 0.095mg 2%
Calcium 39mg 50mg 1%
Zinc 0.12mg 0.22mg 1%
Starch 2.7g 1%
Vitamin B3 0.62mg 0.766mg 1%
Polyunsaturated fat 0.207g 0.037g 1%
Protein per 100 calories 3.3g 1g N/A
Calories per 10 g protein 299kcal 974kcal N/A
Weight per 100 calories 233g 33g N/A
Fats 0.39g 0.46g 0%
Net carbs 8.1g 75.48g N/A
Iron 1.85mg 1.88mg 0%
Sugar 8.1g 59.19g N/A
Sodium 10mg 11mg 0%
Vitamin A 1µg 0µg 0%
Selenium 0.6µg 0.6µg 0%
Folate 6µg 5µg 0%
Choline 12.3mg 11.1mg 0%
Saturated fat 0.027g 0.058g 0%
Monounsaturated fat 0.041g 0.051g 0%
Tryptophan 0.05mg 0%
Threonine 0.077mg 0%
Isoleucine 0.057mg 0%
Leucine 0.096mg 0%
Lysine 0.084mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.083mg 0%
Histidine 0.072mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Raisin
Raisin
4
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 WaterWater +468.2%
Contains more ProteinProtein +113.2%
Contains more FatsFats +17.9%
Contains more CarbsCarbs +708%
Contains more OtherOther +169.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
Raisin
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
Contains less Sat. FatSaturated fat -53.4%
Contains more Poly. FatPolyunsaturated fat +459.5%
Contains more Mono. FatMonounsaturated fat +24.4%

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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.