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  6. Raisin vs. Mulberry

Raisin vs. Mulberry — In-Depth Nutrition Comparison

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How are raisins and mulberries different?

  • Raisins are richer in copper, potassium, vitamin B6, phosphorus, fiber, and vitamin B1, while mulberries are higher in vitamin C and vitamin E.
  • Mulberries cover your daily need for vitamin C, 38% more than raisins.
  • Raisins contain 7 times more sugar than mulberries. Raisins contain 59.19g of sugar, while mulberries contain 8.1g.
  • Raisins have a higher glycemic index (64) than mulberries (25).

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

Infographic

Raisin vs Mulberry 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.
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%
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%
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%
Contains more ManganeseManganese +∞%
~equal in Iron ~1.85mg
~equal in Sodium ~10mg
~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.
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%
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%
Contains more Vitamin B1Vitamin B1 +265.5%
Contains more Vitamin B2Vitamin B2 +23.8%
Contains more Vitamin B3Vitamin B3 +23.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +248%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Raisin Mulberry DV% diff.
Vitamin C 2.3mg 36.4mg 38%
Fructose 29.68g 37%
Copper 0.318mg 0.06mg 29%
Carbs 79.18g 9.8g 23%
Potassium 749mg 194mg 16%
Calories 299kcal 43kcal 13%
Manganese 0.299mg 13%
Vitamin B6 0.174mg 0.05mg 10%
Phosphorus 101mg 38mg 9%
Fiber 3.7g 1.7g 8%
Vitamin B1 0.106mg 0.029mg 6%
Vitamin E 0.12mg 0.87mg 5%
Vitamin K 3.5µg 7.8µg 4%
Protein 3.07g 1.44g 3%
Magnesium 32mg 18mg 3%
Vitamin B2 0.125mg 0.101mg 2%
Vitamin B5 0.095mg 2%
Calcium 50mg 39mg 1%
Zinc 0.22mg 0.12mg 1%
Starch 2.7g 1%
Vitamin B3 0.766mg 0.62mg 1%
Polyunsaturated fat 0.037g 0.207g 1%
Protein per 100 calories 1g 3.3g N/A
Calories per 10 g protein 974kcal 299kcal N/A
Weight per 100 calories 33g 233g N/A
Fats 0.46g 0.39g 0%
Net carbs 75.48g 8.1g N/A
Iron 1.88mg 1.85mg 0%
Sugar 59.19g 8.1g N/A
Sodium 11mg 10mg 0%
Vitamin A 0µg 1µg 0%
Selenium 0.6µg 0.6µg 0%
Folate 5µg 6µg 0%
Choline 11.1mg 12.3mg 0%
Saturated fat 0.058g 0.027g 0%
Monounsaturated fat 0.051g 0.041g 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
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
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more ProteinProtein +113.2%
Contains more FatsFats +17.9%
Contains more CarbsCarbs +708%
Contains more OtherOther +169.6%
Contains more WaterWater +468.2%

Fat Type Comparison

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

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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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/nutrients
  2. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.