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Mulberry vs Raspberry - In-Depth Nutrition Comparison

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Important differences between Mulberry and Raspberry

  • Mulberry has more Iron, and Vitamin C, however Raspberry is richer in Fiber.
  • Raspberry's daily need coverage for Fiber is 19% more.
  • Mulberry contains 3 times more Iron than Raspberry. Mulberry contains 1.85mg of Iron, while Raspberry contains 0.69mg.
  • Raspberry contains less Sugar.

The food varieties used in the comparison are Mulberries, raw and Raspberries, raw.

Infographic

Mulberry vs Raspberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +56%
Contains more Iron +168.1%
Contains more Phosphorus +31%
Contains more Potassium +28.5%
Contains more Magnesium +22.2%
Contains less Sodium -90%
Contains more Zinc +250%
Contains more Copper +50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 70% 13% 17% 18% 2% 4% 20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 26% 16% 13% 14% 1% 12% 30%
Contains more Calcium +56%
Contains more Iron +168.1%
Contains more Phosphorus +31%
Contains more Potassium +28.5%
Contains more Magnesium +22.2%
Contains less Sodium -90%
Contains more Zinc +250%
Contains more Copper +50%

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 C +38.9%
Contains more Vitamin B2 +165.8%
Contains more Vitamin A +32%
Contains more Vitamin B1 +10.3%
Contains more Folate +250%
Equal in Vitamin E - 0.87
Equal in Vitamin B3 - 0.598
Equal in Vitamin B6 - 0.055
Equal in Vitamin K - 7.8
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%
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% 88% 8% 9% 12% 20% 13% 16% 0% 20%
Contains more Vitamin C +38.9%
Contains more Vitamin B2 +165.8%
Contains more Vitamin A +32%
Contains more Vitamin B1 +10.3%
Contains more Folate +250%
Equal in Vitamin E - 0.87
Equal in Vitamin B3 - 0.598
Equal in Vitamin B6 - 0.055
Equal in Vitamin K - 7.8

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 Raspberry
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 minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mulberry Raspberry Opinion
Net carbs 8.1g 5.44g Mulberry
Protein 1.44g 1.2g Mulberry
Fats 0.39g 0.65g Raspberry
Carbs 9.8g 11.94g Raspberry
Calories 43kcal 52kcal Raspberry
Starch g 0g Raspberry
Fructose g 2.35g Raspberry
Sugar 8.1g 4.42g Raspberry
Fiber 1.7g 6.5g Raspberry
Calcium 39mg 25mg Mulberry
Iron 1.85mg 0.69mg Mulberry
Magnesium 18mg 22mg Raspberry
Phosphorus 38mg 29mg Mulberry
Potassium 194mg 151mg Mulberry
Sodium 10mg 1mg Raspberry
Zinc 0.12mg 0.42mg Raspberry
Copper 0.06mg 0.09mg Raspberry
Vitamin A 25IU 33IU Raspberry
Vitamin E 0.87mg 0.87mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 36.4mg 26.2mg Mulberry
Vitamin B1 0.029mg 0.032mg Raspberry
Vitamin B2 0.101mg 0.038mg Mulberry
Vitamin B3 0.62mg 0.598mg Mulberry
Vitamin B5 mg 0.329mg Raspberry
Vitamin B6 0.05mg 0.055mg Raspberry
Folate 6µg 21µg Raspberry
Vitamin B12 0µg 0µg
Vitamin K 7.8µg 7.8µg
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g 0.019g Raspberry
Monounsaturated Fat 0.041g 0.064g Raspberry
Polyunsaturated fat 0.207g 0.375g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry Raspberry
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17
Raspberry
Mineral Summary Score
19
Mulberry
15
Raspberry

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
7%
Raspberry
Carbohydrates
10%
Mulberry
12%
Raspberry
Fats
2%
Mulberry
3%
Raspberry

Comparison summary

Which food is lower in Sugar?
Raspberry
Raspberry is lower in Sugar (difference - 3.68g)
Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Raspberry
Raspberry is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 1)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.