Mulberry vs. Blackberry: Which is Better?

What Is the Difference Between Mulberries and Blueberries?

Mulberries belong to the Morus genus of the Moraceae family, with over 24 species and 100 varieties of mulberries. They grow on mulberry trees that can be 35 to 50 feet tall. Mulberries are native to China but are now cultivated in Asia, Africa, America, Europe, and India.¹ 

Traditional Chinese Medicine recommends mulberry fruit for eyesight and liver health. Mulberries are difficult to preserve due to their high water content, lasting only a few days after picking. Fresh mulberry season lasts for less than one month.

Mulberry fruit is sweet and can range from black, white, or red. This little fruit is high in antioxidants, namely anthocyanins, found in red, blue, and purple fruit, including blueberries and strawberries. These antioxidants help reduce and eliminate free radicals that cause stress and inflammation, helping to reduce disease risk and side effects of chronic health conditions.¹

Blackberries are part of the Rubus genus of the Rosaceae family. They are similar to raspberries, with many drupelets or tiny fruit bubbles that cluster around a center core.² 

Blackberries are cultivated mostly in Europe and the United States, but wild blackberry bushes grow worldwide. 

In folk medicine, blackberries are used to treat intestinal inflammation called colitis. Blackberries have a slightly longer shelf life and longer growing season and are more common across the United States. 

Blackberries are deep black, sweet, and tangy when ripe and red or purple with a sour taste before ripening. Like mulberries, blackberries contain large amounts of antioxidants.^{1, 2}

Antioxidant levels were highest in fresh or frozen fruit compared to juices. Interestingly, canned products lost the least antioxidants from any processing.²

Which One Is Better: Mulberries or Blackberries?

Both berries are great fruit options, containing natural sugar, fiber, vitamin C, and antioxidants. However, each berry has some differences in vitamins and minerals. 

Mulberries contain 57% of the daily value of vitamin C and are good sources of riboflavin and iron. Blackberries are three times higher in fiber and contain more folate, vitamin E, vitamin K, copper, and manganese.

The availability of mulberries will likely influence your choice to eat blackberries over mulberries. Their short growing season and shelf life make them almost impossible to find in fresh form in stores. However, you may be able to find them locally, at farmer’s markets, or grown in containers. 

Blackberries are often available year-round in stores and are easier to grow, returning each year. 

Blackberries are an excellent first choice if you do not consume enough fiber. They also contain antioxidants, vitamins, and minerals and are more readily available to most populations. 

If you have access to mulberries, one cup of fresh berries provides almost two-thirds of your daily vitamin C needs.³ 

Adults should consume one and a half to two cups of fruit daily. Only 10% of adults consume the recommended amount.⁵ 

A 2018 summary article supported consuming whole fruit and the impact of fruit fiber on health. Here is a snapshot of some health benefits:⁵

• Fruits improve gastrointestinal health by improving gut bacteria.
• Fruit fiber helps with stool regularity and constipation.
• Long-term weight management is linked to fruit fiber intake and filling effect.
• Fruit intake prevents heart disease, high blood pressure, type 2 diabetes, and metabolic syndrome.
• Defense against colorectal cancers in high fruit intake.
• Each serving of fruit reduced lung cancer risk by 5%.
• Higher fruit intake lowered asthma severity by 39% in children. 
• High intake of fruits and vegetables led to better controlled COPD. 
• Higher daily fruit intake enhances mental health and well-being in children and adults. 

Another article detailed the anthocyanin content of various fruits. Mulberries were the highest (1.4-704 mg of anthocyanins in a 100-gram serving) compared to blackberries at 10 to 139 mg in a 100-gram serving.⁶ 

The range of anthocyanin content is influenced by area, climate, harvest time, ripeness, and storage. Consume raw (or fresh) berries at their ripest for the highest antioxidant intake.⁶

Blackberries contain active compounds, including anthocyanin, which are being researched for age-related conditions, brain health, and anti-inflammatory properties.²

The anthocyanins in mulberries can slow LDL cholesterol oxidation. LDL oxidation is related to plaque build-up in the arteries of animals. Most research is limited to animals and using mulberry extract.¹ 

Berries are high in fiber, low in calories and carbohydrates, and contain no added sugar. Berries are a great fruit option for balancing blood sugar levels in people with type 2 diabetes or those prone to it.  The fiber is filling and helps with weight management.^{1, 2}

The following tables detail the nutritional differences and similarities in a 140-gram serving (or one cup of either berry).^{1, 2}

Both benefit your health and contribute to your total daily fruit intake. 

Nutrition

Depending on your specific nutrient needs and goals, either berry is a great addition to your daily meals.

Nutritionally, mulberries and blackberries have similar calories, protein, fat, cholesterol, natural sugar content, and sodium in one cup of fresh berries.^{1, 2} 

The key difference is that blackberries are three times higher in fiber, providing 13.8 g of fiber in one cup, which is half of your daily fiber needs.² 

Glycemic Index

The glycemic index of blackberries is 25, which classifies it as a low glycemic index food.⁷

No calculated glycemic index exists for mulberries, but they contain a similar calorie and carbohydrate ratio to blackberries. Their lower fiber content would raise the glycemic index, but mulberries are still a low-glycemic fruit.⁸ 

Both mulberries and blackberries are low-glycemic-index fruits. The fiber in these fruits slows the speed at which carbohydrates are digested and utilized in the body, with the higher fiber in blackberries slowing digestion and absorption even further. 

Vitamins

Mulberries contain 57% of the daily value of vitamin C and 11% of the daily value of riboflavin. 

Blackberries contain more folate (9% of the daily value), 11% of the daily value for vitamin E, and 24% of the daily value for vitamin K. However, they are still a great source of vitamin C, providing 34% of the daily value. 

Minerals

Mulberries contain 14% of the daily value of iron. Iron is typically found in green, leafy vegetables or broccoli, organ meats, red meat, turkey, legumes, and seeds. Consuming fresh fruit that contains iron is less common than other food sources. 

Blackberries contain 27% of the daily value of copper and 40% of the daily value of manganese. 

Both berries contain small amounts of other vitamins and minerals to help you reach your daily needs from one cup of berries.