Raspberry vs. Mulberry — Health Impact and Nutrition Comparison

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.

Raspberry

3

100 g 300 g 10 raspberries - 19g1 cup - 123g1 pint as purchased, yields - 312g

Mulberry

2

100 g 300 g 10 fruit - 15g1 cup - 140g

Contains more Vitamin AVitamin A	+100%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more FolateFolate	+250%

Contains more Vitamin CVitamin C	+38.9%
Contains more Vitamin B2Vitamin B2	+165.8%

~equal in Vitamin E ~0.87mg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.029mg

~equal in Vitamin B3 ~0.62mg

~equal in Vitamin B6 ~0.05mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~7.8µg

~equal in Choline ~12.3mg

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.

Raspberry

5

100 g 300 g 10 raspberries - 19g1 cup - 123g1 pint as purchased, yields - 312g

Mulberry

5

100 g 300 g 10 fruit - 15g1 cup - 140g

Contains more MagnesiumMagnesium	+22.2%
Contains more CopperCopper	+50%
Contains more ZincZinc	+250%
Contains less SodiumSodium	-90%
Contains more ManganeseManganese	+∞%

Contains more CalciumCalcium	+56%
Contains more PotassiumPotassium	+28.5%
Contains more IronIron	+168.1%
Contains more PhosphorusPhosphorus	+31%
Contains more SeleniumSelenium	+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. 

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

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].