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Blackberry and mulberry are both vibrant-colored and antioxidant-rich fruits. Their phenolic content aids in the management of several diseases such as diabetes and heart diseases, weight management, lowering cholesterol, and preventing the risk of cancer. (1)
However, mulberry and blackberry house differences as well. This article will unpack those differences, enabling you to make a well-informed choice when it comes to their consumption.
Nutritional Value
Both mulberry and blackberry have a high water content, (1) which makes them easy snacks not only suitable for weight loss but also great for people with diabetes.
Mulberry
Half a cup of mulberry contains 61 g of water, only 30 calories, and 1.2 g of fiber. It is extremely rich in vitamin C, containing ~26 mg and fulfilling 28% of the daily requirement. It also contains 5.5 mcg of vitamin K, 1.3 mg of iron, 135.8 mg of potassium, and 27.3 mg of calcium. (2)
Blackberry
Half a cup of blackberries contains 31 calories, 63 g of water, and 3.8 g of fiber. It contains 15 mg of vitamin C, which fulfills 17% of the daily requirement. It also contains 14 mcg of vitamin K, 6% of vitamin E, 116.6 mg of potassium, 0.5 mg of iron, and 12% of the daily requirement of copper. (3)
It can be concluded that mulberry is a richer source of vitamin C and iron than blueberry, whereas blackberry is richer in fiber, vitamin K, and copper than mulberry.
Mulberry Versus Blackberry – Which Is Better?
There is no clear answer to the debate of which berry to choose since they offer similar health benefits. Eventually, it will depend on your personal preference, your health status, and the accessibility of the fruits.
Here are some ways mulberry and blackberry can contribute to health.
1. Managing diabetes
Due to their high fiber and high water content, both mulberry and blackberry are deemed suitable snack choices for people suffering from type 2 diabetes. The fiber controls the release of sugar from the food eaten, preventing spikes in insulin. (4)
In addition, both fruits are abundant in antioxidant and polyphenolic compounds that act as powerful antihyperglycemic agents.
In animal studies, blackberry was effective in reducing high blood sugar levels from 360 mg/dL to 270 mg/dL. Mulberry also exhibited similar benefits, where it reduced blood glucose levels from 252 mg/dL to 155 mg/dL. (5)
However, half a cup of mulberry has 5.7 mg of sugar as compared to 3.5 mg in the same amount of blackberry. So, you can make your choice based on how well your sugar levels are managed. (2)(3)
2. Preventing heart disease
Anthocyanins, the compound responsible for the deep dark color of both berries, have been associated with reduced risk of various heart diseases. It can reduce inflammation and the amount of bad cholesterol in the body. (6)
High levels of cholesterol can lead to heart disease as the lipids accumulate inside the blood vessels, narrowing them and constricting the flow of blood. This can lead to high blood pressure and even heart attacks.
Blackberry consumption has been found to increase the antioxidant capacity within the body and also decrease total lipid levels. (6)
Mulberry exhibits similar benefits. In a group of patients with high cholesterol levels, 6 weeks of mulberry consumption reduced total cholesterol and HDL (bad cholesterol) levels. (7)
3. Boosting immunity
Since both fruits have a significant amount of vitamin C, eating 1 cup of any of the fruit can boost immunity.
Vitamin C is important as it improves the activity of immune cells. It increases the ability of the body to fight against disease-causing pathogens, reduces free radicals that damage healthy cells of the body, and induces cell death of diseased cells.
Supplementing with vitamin C either through diet or via supplements has also been found to prevent and treat infections. (8)
4. Preserving healthy skin
The role of fresh fruits in maintaining healthy and supple skin is not unknown.
Both blackberries and mulberries, through their vitamin C (by boosting collagen) and anthocyanin (preventing free radical damage) content, can be natural supplements to improve the appearance of the skin. (9)(10)
In addition, vitamin C is beneficial in reducing and reversing (to some extent) damage to the skin by UV rays. (9)
Since mulberry has higher vitamin C content, it can be a better choice than blackberry for skin health.
5. Managing weight
Eating fresh fruits is a great way to manage hunger and prevent overweight. Their high fiber content can keep you full for longer, and studies have found blackberry and mulberry to be specifically useful in reducing fat.
In animal studies, mulberry juice prevented weight gain, improved insulin sensitivity, and decreased cholesterol in animals fed a high-fat diet. (11)
In one trial, extracts of white mulberry were found to lower the glycemic index of carbohydrates, which was useful in reducing the weight of patients with diabetes. At the end of the 3-month study, the participants experienced a 9-kg weight loss on a 1,300 kcal diet and 2,400 mg white mulberry extract. (12)
Blackberry exhibited similar results in human trials, where it was found useful in increasing the amount of fat burned by the body and improving insulin sensitivity in men with overweight or obesity who were following a high-fat diet. (13)
Most-Asked Questions About Mulberry and Blackberry
How much blackberry or mulberry should I consume in a day?
One cup of either blackberry or mulberry can be safely consumed throughout the day.
Who should avoid blackberry and mulberry?
Both fruits are usually safe to consume. Avoid it in case of known allergies.
Practical Takeaways
- Blackberry and mulberry are deep-colored fruits rich in anthocyanins, flavonoids, and polyphenolic compounds that make them rich sources of antioxidants.
- Both contain similar nutrients and offer similar health benefits. For this reason, neither can be labeled as being better than the other.
- Studies have shown both fruits to be beneficial in balancing blood sugar levels, reducing cholesterol levels and benefiting heart disease, reducing weight, and improving immunity and the appearance of the skin.
- One cup of either fruit in a day is beneficial to be included in the diet.
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