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  6. Plum vs. Mulberry

Plum vs. Mulberry — In-Depth Nutrition Comparison

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How are Plum and Mulberry different?

  • Mulberry has more Vitamin C, Iron, and Vitamin B2 than Plum.
  • Daily need coverage for Vitamin C from Mulberry is 30% higher.

Plums, raw and Mulberries, raw are the varieties used in this article.

Infographic

Plum vs Mulberry infographic
Infographic link

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.
Plum
Plum
2
:
8
Mulberry
Mulberry
Contains less Sodium -100%
Contains more Calcium +550%
Contains more Iron +988.2%
Contains more Magnesium +157.1%
Contains more Phosphorus +137.5%
Contains more Potassium +23.6%
Contains more Zinc +20%
Contains more Selenium +∞%
Equal in Copper - 0.06
Plum
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Mulberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Contains less Sodium -100%
Contains more Calcium +550%
Contains more Iron +988.2%
Contains more Magnesium +157.1%
Contains more Phosphorus +137.5%
Contains more Potassium +23.6%
Contains more Zinc +20%
Contains more Selenium +∞%
Equal in Copper - 0.06

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.
Plum
Plum
2
:
8
Mulberry
Mulberry
Contains more Vitamin A +1280%
Contains more Vitamin E +234.6%
Contains more Vitamin C +283.2%
Contains more Vitamin B2 +288.5%
Contains more Vitamin B3 +48.7%
Contains more Vitamin B6 +72.4%
Contains more Folate +20%
Contains more Vitamin K +21.9%
Equal in Vitamin B1 - 0.029
Plum
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 16%
Mulberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 20%
Contains more Vitamin A +1280%
Contains more Vitamin E +234.6%
Contains more Vitamin C +283.2%
Contains more Vitamin B2 +288.5%
Contains more Vitamin B3 +48.7%
Contains more Vitamin B6 +72.4%
Contains more Folate +20%
Contains more Vitamin K +21.9%
Equal in Vitamin B1 - 0.029

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
Plum
1
:
4
Mulberry
Mulberry
Contains more Carbs +16.5%
Contains more Protein +105.7%
Contains more Fats +39.3%
Contains more Other +86.5%
Equal in Water - 87.68
Plum
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Mulberry
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more Carbs +16.5%
Contains more Protein +105.7%
Contains more Fats +39.3%
Contains more Other +86.5%
Equal in Water - 87.68

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
Plum
2
:
1
Mulberry
Mulberry
Contains less Saturated Fat -37%
Contains more Monounsaturated Fat +226.8%
Contains more Polyunsaturated fat +370.5%
Plum
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
Mulberry
10% 15% 75%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.041 g
Polyunsaturated fat: 0.207 g
Contains less Saturated Fat -37%
Contains more Monounsaturated Fat +226.8%
Contains more Polyunsaturated fat +370.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Plum Mulberry
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Plum Mulberry Opinion
Net carbs 10.02g 8.1g Plum
Protein 0.7g 1.44g Mulberry
Fats 0.28g 0.39g Mulberry
Carbs 11.42g 9.8g Plum
Calories 46kcal 43kcal Plum
Fructose 3.07g Plum
Sugar 9.92g 8.1g Mulberry
Fiber 1.4g 1.7g Mulberry
Calcium 6mg 39mg Mulberry
Iron 0.17mg 1.85mg Mulberry
Magnesium 7mg 18mg Mulberry
Phosphorus 16mg 38mg Mulberry
Potassium 157mg 194mg Mulberry
Sodium 0mg 10mg Plum
Zinc 0.1mg 0.12mg Mulberry
Copper 0.057mg 0.06mg Mulberry
Manganese 0.052mg Plum
Selenium 0µg 0.6µg Mulberry
Vitamin A 345IU 25IU Plum
Vitamin A RAE 17µg 1µg Plum
Vitamin E 0.26mg 0.87mg Mulberry
Vitamin C 9.5mg 36.4mg Mulberry
Vitamin B1 0.028mg 0.029mg Mulberry
Vitamin B2 0.026mg 0.101mg Mulberry
Vitamin B3 0.417mg 0.62mg Mulberry
Vitamin B5 0.135mg Plum
Vitamin B6 0.029mg 0.05mg Mulberry
Folate 5µg 6µg Mulberry
Vitamin K 6.4µg 7.8µg Mulberry
Tryptophan 0.009mg Plum
Threonine 0.01mg Plum
Isoleucine 0.014mg Plum
Leucine 0.015mg Plum
Lysine 0.016mg Plum
Methionine 0.008mg Plum
Phenylalanine 0.014mg Plum
Valine 0.016mg Plum
Histidine 0.009mg Plum
Saturated Fat 0.017g 0.027g Plum
Monounsaturated Fat 0.134g 0.041g Plum
Polyunsaturated fat 0.044g 0.207g Mulberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plum Mulberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Plum
18%
Mulberry
Minerals Daily Need Coverage Score
6%
Plum
16%
Mulberry

Comparison summary

Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 0.01g)
Which food is lower in Sugar?
Mulberry
Mulberry is lower in Sugar (difference - 1.82g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 28)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $0.1)
Which food is richer in minerals?
Mulberry
Mulberry is relatively richer in minerals
Which food is richer in vitamins?
Mulberry
Mulberry is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/nutrients
  2. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.