Blueberries vs Mulberry: Calories & Nutrition Showdown


Blueberries vs Mulberries
Nutrition Facts
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Blueberries vs Mulberries 100g Compare
per 100g | Blueberries | Mulberry |
---|---|---|
Calories | 57 | 43 |
Carbohydrates | 14.49 g | 9.8 g |
Fat | 0.33 g | 0.39 g |
Dietary fiber | 2.4 g | 1.7 g |
Protein | 0.74 g | 1.44 g |
Calcium | 6 mg | 39 mg |
Iron | 0.28 mg | 1.85 mg |
Magnessium | 6 mg | 18 mg |
Potassium | 77 mg | 194 mg |
Sodium | 1 mg | 10 mg |
Zink | 0.16 mg | 0.12 mg |
Vitaminium A | 54 µg | 25 µg |
Vitaminium B2 (riboflavin) | 0.041 mg | 0.101 mg |
Vitaminium B3 (Niacin) | 0.418 mg | 0.62 mg |
Vitaminium B6 | 0.052 mg | 0.05 mg |
Vitaminium B9 (Folic acid) | 6 mg | 6 mg |
Vitaminium C | 9.7 mg | 36.4 mg |
Vitaminium E | 0.57 mg | 0.87 mg |
Vitaminium K | 19.3 µg | 7.8 µg |
Beta karoten | 32 mg | 12 mg |
Discover the Nutritional Benefits of Blueberries and Mulberries
When it comes to choosing between blueberries and mulberries, it's not just about taste but also the nutritional benefits each offers. Both these berries are celebrated for their health benefits and delicious flavors, making them favorites among fruit lovers. Let's dive into some interesting facts about these fruits before comparing their nutritional profiles.
Blueberries: A Burst of Flavor and Antioxidants
Blueberries are well-known for their rich, deep blue color and sweet, slightly tart flavor. They are often hailed as a superfood due to their high levels of antioxidants, particularly anthocyanins, which give them their characteristic color. These antioxidants are linked to a myriad of health benefits, including improved heart health, brain function, and anti-inflammatory properties. Blueberries are versatile in culinary uses, from fresh snacks to jams, smoothies, and desserts.
Mulberries: A Sweet, Nutritious Treat
Mulberries, on the other hand, are slightly lesser-known but equally nutritious. They come in various colors, including white, red, and black, each with its unique flavor profile. Mulberries are sweet and slightly tart, making them a delightful addition to any diet. They are rich in vitamin C, iron, and vitamin K1, and are known for their beneficial effects on heart health, digestion, and for their anti-cancer properties. Like blueberries, they can be enjoyed in numerous ways, adding a burst of flavor and nutrition to your meals.
Comparing Nutritional Profiles
When it comes to **blueberries vs. mulberries** in terms of nutrition, both offer unique benefits. Here's a closer look at their nutritional content per 100 grams:
- Calories: Blueberries contain 57 calories, while mulberries have slightly fewer at 43 calories.
- Carbohydrates: Blueberries have 14.49 grams, and mulberries have 9.8 grams.
- Fiber: With blueberries providing 2.4 grams and mulberries at 1.7 grams, both are good sources of dietary fiber.
- Protein: Mulberries lead with 1.44 grams of protein compared to blueberries' 0.74 grams.
- Vitamins and Minerals: Mulberries are richer in iron, calcium, magnesium, vitamin C, and vitamin E. Blueberries, however, have a higher content of vitamin K and slightly more vitamin A.
Both fruits have a low glycemic index (GI) of 25, making them suitable for those monitoring their blood sugar levels. They are also gluten-free and contain no cholesterol, making them heart-healthy choices.
Which Berry to Choose?
When comparing **mulberries vs. blueberries**, the choice often comes down to personal preference and nutritional needs. If you're looking for higher vitamin C and iron content, mulberries might be the way to go. On the other hand, for those seeking antioxidants for brain health, blueberries could be more beneficial.
Ultimately, both blueberries and mulberries are nutritious, delicious, and can be a valuable addition to a balanced diet. Why not enjoy both and reap the diverse benefits they offer? Whether added to your morning cereal, blended into smoothies, or eaten as a fresh snack, these berries are sure to enhance your meals with their flavors and nutritional benefits.
Blueberries 100g
57kcalCalories source
- 91% CARBS.
- 5% PROTEIN
- 5% FAT
Mulberry 100g
43kcalCalories source
- 81% CARBS
- 12% PROTEIN
- 7% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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