Raspberry vs. Mulberry — Health Impact and Nutrition Comparison

Summary

Raspberry provides more zinc, copper, Vitamin A, fiber, and Vitamin B1. It is also lower in sugar and sodium. On the other hand, mulberry contains more Vitamin C, Vitamin B2, calcium, and potassium. Also, it has a lower GI.

Introduction

In this article, you can find the main differences in the nutrition of mulberries and raspberries.

What's The Actual Difference?

Mulberries belong to the Morus genus, which can be of different colors; white and reddish-purple. Some say mulberries taste like grapes, while others say they cross between blueberries and grapefruit.

The edible fruit of many plant species in the genus Rubus is the raspberry. Raspberries are plump and sweet, and their color is typically red with a yellow-pink blush. They're tarter and smaller than grapes.

Nutrition

At the bottom of this page, you can find a nutrition infographic to help you better understand the differences between mulberry and raspberry.

Vitamins

Raspberry is relatively high in Vitamin C and B2, while mulberry is richer in Vitamin A, B1, and folate.

In addition, mulberry falls in the range of the top 14% of foods as a source of Vitamin C.

Both have no Vitamin D and Vitamin B12 and equal amounts of Vitamin E, Vitamin B1, Vitamin B3, Vitamin B6, and Vitamin K.

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.

Raspberry

5

:

3

Mulberry

Contains more Vitamin A +32%

Contains more Vitamin B1 +10.3%

Contains more Folate +250%

Contains more Vitamin C +38.9%

Contains more Vitamin B2 +165.8%

Equal in Vitamin E - 0.87

Equal in Vitamin B1 - 0.029

Equal in Vitamin B3 - 0.62

Equal in Vitamin B6 - 0.05

Equal in Vitamin K - 7.8

Raspberry

Mulberry

Contains more Vitamin A +32%

Contains more Vitamin B1 +10.3%

Contains more Folate +250%

Contains more Vitamin C +38.9%

Contains more Vitamin B2 +165.8%

Equal in Vitamin E - 0.87

Equal in Vitamin B1 - 0.029

Equal in Vitamin B3 - 0.62

Equal in Vitamin B6 - 0.05

Equal in Vitamin K - 7.8

Minerals

Raspberry has more zinc, copper, magnesium, and iron and less sodium than mulberries. The amount of zinc is almost three times higher in raspberries.

On the other hand, mulberries have more calcium, iron, phosphorus, and potassium.

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.

Raspberry

5

:

5

Mulberry

Contains more Magnesium +22.2%

Contains less Sodium -90%

Contains more Zinc +250%

Contains more Copper +50%

Contains more Calcium +56%

Contains more Iron +168.1%

Contains more Phosphorus +31%

Contains more Potassium +28.5%

Contains more Selenium +200%

Raspberry

Mulberry

Contains more Magnesium +22.2%

Contains less Sodium -90%

Contains more Zinc +250%

Contains more Copper +50%

Contains more Calcium +56%

Contains more Iron +168.1%

Contains more Phosphorus +31%

Contains more Potassium +28.5%

Contains more Selenium +200%

Calories

Raspberry contains more calories than mulberry. It has 52 calories per 100 g, while mulberry has 43 calories per 100 g. However, both are considered low-calorie foods.

Carbs

Mulberry contains 9.8g of carbs per 100g, whereas raspberry provides 11.94g of carbs per 100g.

Raspberries have six times more fiber than mulberries: 6.5g and 5.44g of net carbs. Raspberries fall in the range of the top 15% of foods as a source of fiber.

Fats

Both contain tiny amounts of fats.

Health Impact

Cardiovascular Health

Both raspberries and mulberries are high in potassium. Potassium deficiency can lead to high blood pressure, heart disease, and stroke [1]. Potassium controls heart rate and blood pressure, lowering the risk of stroke and heart disease [2].

Mulberries and mulberry extracts have been shown in animal studies to reduce excess fat and cholesterol levels. They may also improve the LDL to HDL cholesterol ratio. Elevated blood cholesterol levels have been linked to an increased risk of heart disease [3].

Diabetes

Raspberries are high in fiber, which slows sugar absorption in the bloodstream. They also contain an alpha-glucosidase inhibitor, preventing glucose absorption [4].

Mulberries may help prevent diabetes by slowing the rise in blood sugar after meals. Mulberries contain the compound 1-deoxynojirimycin (DNJ), which inhibits an enzyme in the digestive tract that breaks down carbohydrates [5].

References

1. https://pubmed.ncbi.nlm.nih.gov/23953805/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4717884/
3. https://pubmed.ncbi.nlm.nih.gov/25171728/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6823123/
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316023/