Mulberry vs Raspberry: Calories & Nutrition Showdown


Mulberries vs Raspberry
Nutrition Facts
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Mulberries vs Raspberry 100g Compare
per 100g | Mulberry | Raspberry |
---|---|---|
Calories | 43 | 52 |
Carbohydrates | 9.8 g | 11.94 g |
Fat | 0.39 g | 0.65 g |
Dietary fiber | 1.7 g | 6.5 g |
Protein | 1.44 g | 1.2 g |
Calcium | 39 mg | 25 mg |
Iron | 1.85 mg | 0.69 mg |
Magnessium | 18 mg | 22 mg |
Potassium | 194 mg | 151 mg |
Sodium | 10 mg | 1 mg |
Zink | 0.12 mg | 0.42 mg |
Vitaminium A | 25 µg | 33 µg |
Vitaminium B2 (riboflavin) | 0.101 mg | 0.038 mg |
Vitaminium B3 (Niacin) | 0.62 mg | 0.598 mg |
Vitaminium B6 | 0.05 mg | 0.055 mg |
Vitaminium B9 (Folic acid) | 6 mg | 21 mg |
Vitaminium C | 36.4 mg | 26.2 mg |
Vitaminium E | 0.87 mg | 1.42 mg |
Vitaminium K | 7.8 µg | 7.8 µg |
Beta karoten | 12 mg | 16 mg |
Discovering the Nutritional Gems: Mulberry and Raspberry
When it comes to choosing between mulberry and raspberry, you're not just picking a fruit; you're selecting a bundle of nutrients, flavors, and benefits. Both these fruits are celebrated for their taste and health advantages, but they each bring something unique to the table. Let's dive into the world of these two delightful berries and uncover their nutritional profiles, helping you make an informed choice for your diet and palate.
A Closer Look at Mulberries and Raspberries
Mulberries, the lesser-known relatives of figs and breadfruit, are often overshadowed by their more popular berry counterparts. Yet, they are a powerhouse of nutrition and have been used in traditional medicine for ages. On the other hand, raspberries are widely recognized and cherished for their distinct flavor and are a staple in various cuisines and dishes around the globe.
Both fruits are low in calories, with mulberries containing slightly fewer calories than raspberries (43 vs. 52 calories per 100 grams). This makes them excellent choices for anyone monitoring their calorie intake. However, the difference in their nutritional makeup offers diverse health benefits, which we will explore further.
Nutritional Face-Off: Mulberry vs. Raspberry
**Carbohydrates and Fiber:** Raspberries edge out mulberries in the fiber department, boasting an impressive 6.5 grams per 100 grams, compared to mulberries' 1.7 grams. This high fiber content makes raspberries a fantastic option for digestive health and weight management. Both fruits have a relatively low glycemic index, particularly mulberries at 25, making them suitable for those monitoring blood sugar levels.
**Vitamins and Minerals:** Mulberries and raspberries are rich in vitamins and minerals, though their profiles differ. Mulberries have a higher iron and vitamin C content, making them great for boosting the immune system and aiding in iron absorption. Raspberries provide more magnesium and vitamin E, which are essential for heart health and skin vitality, respectively.
**Antioxidants:** Both berries are packed with antioxidants, though the types and amounts vary. These compounds are crucial for reducing oxidative stress and inflammation in the body, offering protection against various diseases.
**Caloric and Nutritional Summary:** In terms of caloric intake, mulberries contain fewer calories and less fat than raspberries, making them a slightly better option for calorie-conscious individuals. However, raspberries' high fiber content and rich antioxidant profile provide unique health benefits that shouldn't be overlooked.
Which Berry to Choose?
Ultimately, the choice between mulberry and raspberry depends on your nutritional needs and taste preference. If you're aiming for lower calorie intake and higher iron and vitamin C, mulberries are the way to go. However, for a fiber-rich diet with a focus on digestive health and high antioxidant intake, raspberries are your best bet.
Why not incorporate both into your diet? Enjoying a mix of mulberries and raspberries can provide a broad spectrum of nutrients and flavors, enriching your meals and snacks with the best of both worlds.
Conclusion
Both mulberries and raspberries offer a wealth of nutritional benefits, making them excellent additions to a balanced diet. By understanding the unique qualities of each, you can tailor your fruit intake to match your health goals and taste preferences. So, the next time you find yourself in the fruit aisle, consider the incredible qualities of these two berries and how they can contribute to your overall well-being.
Mulberry 100g
43kcalCalories source
- 81% CARBS.
- 12% PROTEIN
- 7% FAT
Raspberry 100g
52kcalCalories source
- 82% CARBS
- 8% PROTEIN
- 10% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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