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Raspberry vs Mulberry - In-Depth Nutrition Comparison

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Important differences between Raspberry and Mulberry

  • Raspberry has more Fiber, however Mulberry is richer in Iron and Vitamin C.
  • Raspberry's daily need coverage for Fiber is 19% more.
  • Raspberry contains 4 times more Folate than Mulberry. Raspberry contains 21µg of Folate, while Mulberry contains 6µg.
  • Raspberry contains less Sugars.

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

Infographic

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

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 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
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 88% 2% 18% 0% 8% 9% 12% 20% 13% 0% 20% 16%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 122% 2% 18% 0% 8% 24% 12% 0% 12% 0% 20% 5%
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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
17
Raspberry
18
Mulberry
Mineral Summary Score
15
Raspberry
19
Mulberry

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 the food
Protein
7%
Raspberry
9%
Mulberry
Carbohydrates
12%
Raspberry
10%
Mulberry
Fats
3%
Raspberry
2%
Mulberry

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Raspberry Mulberry
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Raspberry Mulberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Raspberry
Raspberry contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Raspberry Mulberry Opinion
Calories 52 43 Raspberry
Protein 1.2 1.44 Mulberry
Fats 0.65 0.39 Raspberry
Vitamin C 26.2 36.4 Mulberry
Carbs 11.94 9.8 Raspberry
Cholesterol 0 0
Vitamin D 0 0
Iron 0.69 1.85 Mulberry
Calcium 25 39 Mulberry
Potassium 151 194 Mulberry
Magnesium 22 18 Raspberry
Sugars 4.42 8.1 Raspberry
Fiber 6.5 1.7 Raspberry
Copper 0.09 0.06 Raspberry
Zinc 0.42 0.12 Raspberry
Starch 0 Raspberry
Phosphorus 29 38 Mulberry
Sodium 1 10 Raspberry
Vitamin A 33 25 Raspberry
Vitamin E 0.87 0.87
Vitamin D 0 0
Vitamin B1 0.032 0.029 Raspberry
Vitamin B2 0.038 0.101 Mulberry
Vitamin B3 0.598 0.62 Mulberry
Vitamin B5 0.329 Raspberry
Vitamin B6 0.055 0.05 Raspberry
Vitamin B12 0 0
Vitamin K 7.8 7.8
Folate 21 6 Raspberry
Trans Fat 0 0
Saturated Fat 0.019 0.027 Raspberry
Monounsaturated Fat 0.064 0.041 Raspberry
Polyunsaturated fat 0.375 0.207 Raspberry
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Valine
Histidine
Fructose 2.35 Raspberry

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 of the foods presented on this page can be found below.

  1. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.