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Raspberry vs. Mulberry — Health Impact and Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on January 24, 2024
Medically reviewed by Jack Yacoubian Article author photo Jack  Yacoubian
Raspberry
vs
Mulberry

Summary

Raspberry provides more zinc, copper, manganese, fiber, Vitamin B5, and folate. Raspberries are six times richer in fiber compared to mulberries.  On the other hand, mulberry contains more Vitamin C, Vitamin B2, and iron. 

Introduction

Raspberries and mulberries are widely used berries and fruits. It is important to understand their nutritional content and health impacts. Berries are called superfoods, but what is that all about? 

What's The Actual Difference?

Mulberries can either be purplish or white in color. They have a sweet taste and are very juicy.

Raspberries are smaller than mulberries, and they are reddish in color. They are sweet but have a tarter taste. 

You can read about raspberry vs. strawberry in this article. 

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

Their vitamin profiles are not very different, but the most significant difference is in vitamin C.

 Mulberry is richer in vitamin C compared to raspberry. 

Mulberry is also richer in vitamin B2, and raspberry is richer in folate and vitamin B5.

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.
:
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 Choline - 12.3
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 Choline Vitamin K 2% 18% 0% 88% 8% 9% 12% 20% 13% 16% 0% 7% 20%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 7% 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 Choline - 12.3
Equal in Vitamin K - 7.8

Minerals

Raspberry has more zinc, copper, manganese.

On the other hand, mulberries have more iron.

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.
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 26% 16% 13% 14% 1% 12% 30% 88% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
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.

 

Fats and proteins

Their fat and protein content is negligible. 

Health Impact

Gastrointestinal Health

Raspberry consumption showed to reduce inflammation in the colon in mice with colitis [1].

In addition, raspberry is richer in fiber. Fiber provides several positive health impacts when it comes to the digestive system, and one of the main ones is the reduction of colorectal cancer [2].

Mulberry consumption is linked with decreased occurrences of consumption [6].

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan Article author photo Astghik Grigoryan

This animal study suggests that mulberries may lower arterial blood pressure by preventing smooth muscle proliferation in the arteries, in contrast to raspberries, which had no significant effect on blood pressure [3.4.5]. 

This study found that mulberries have a therapeutic benefit in the treatment of neoatherosclerosis and restenosis via regulating lipid metabolism. Another study shows that raspberry may also be used in the nonpharmacological treatment of dyslipidemia [6.7].

Raspberries may help prevent cardiovascular disease by reducing oxidative and inflammatory stress levels, which can lead to structural changes in the heart at an older age. Regarding mulberries, their abundance in phenolic compounds—such as flavonoids and anthocyanins—may help to reduce some cardiovascular disease risk factors [8.9].

Diabetes

Raspberries are high in fiber, which slows sugar absorption in the bloodstream. They also contain an alpha-glucosidase inhibitor, preventing glucose absorption. This is very significant for people with insulin resistance and diabetics [10].

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 [11.12].

Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: January 24, 2024
Medically reviewed by Jack Yacoubian

Infographic

Raspberry vs Mulberry infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +66.7%
Contains more Carbs +21.8%
Contains more Protein +20%
Contains more Other +50%
Equal in Water - 87.68
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 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 Fats +66.7%
Contains more Carbs +21.8%
Contains more Protein +20%
Contains more Other +50%
Equal in Water - 87.68

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -29.6%
Contains more Monounsaturated Fat +56.1%
Contains more Polyunsaturated fat +81.2%
4% 14% 82%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.375 g
10% 15% 75%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.041 g
Polyunsaturated fat: 0.207 g
Contains less Saturated Fat -29.6%
Contains more Monounsaturated Fat +56.1%
Contains more Polyunsaturated fat +81.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Fructose 2.35g 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
Manganese 0.67mg Raspberry
Selenium 0.2µg 0.6µg Mulberry
Vitamin A 33IU 25IU Raspberry
Vitamin A RAE 2µg 1µg Raspberry
Vitamin E 0.87mg 0.87mg
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 Raspberry
Vitamin B6 0.055mg 0.05mg Raspberry
Folate 21µg 6µg Raspberry
Choline 12.3mg 12.3mg
Vitamin K 7.8µg 7.8µg
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

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
Raspberry
17%
Mulberry
Minerals Daily Need Coverage Score
20%
Raspberry
16%
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

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. 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.