Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Raspberry vs Mulberry - In-Depth Nutrition Comparison

Compare

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 Sugar.

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

Infographic

Raspberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 26% 16% 13% 14% 1% 12% 30%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 70% 13% 17% 18% 2% 4% 20%
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%

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 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%
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%
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

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

Which food is preferable for your diet?

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

People also compare

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

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. 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.