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  6. Dried fruit vs. Mulberry

Dried fruit vs. Mulberry — In-Depth Nutrition Comparison

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Important differences between Dried fruit and Mulberry

  • Dried fruit has more Copper, Potassium, Vitamin E , Fiber, Vitamin A RAE, Vitamin B3, Iron, and Vitamin B6, however, Mulberry is richer in Vitamin C.
  • Mulberry's daily need coverage for Vitamin C is 39% more.
  • Dried fruit contains 180 times more Vitamin A RAE than Mulberry. Dried fruit contains 180µg of Vitamin A RAE, while Mulberry contains 1µg.

The food varieties used in the comparison are Apricots, dried, sulfured, uncooked and Mulberries, raw.

Infographic

Dried fruit 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.
Dried fruit
Dried fruit
9
:
0
Mulberry
Mulberry
Contains more Calcium +41%
Contains more Iron +43.8%
Contains more Magnesium +77.8%
Contains more Phosphorus +86.8%
Contains more Potassium +499%
Contains more Zinc +225%
Contains more Copper +471.7%
Contains more Selenium +266.7%
Equal in Sodium - 10
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Mulberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Contains more Calcium +41%
Contains more Iron +43.8%
Contains more Magnesium +77.8%
Contains more Phosphorus +86.8%
Contains more Potassium +499%
Contains more Zinc +225%
Contains more Copper +471.7%
Contains more Selenium +266.7%
Equal in Sodium - 10

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.
Dried fruit
Dried fruit
6
:
4
Mulberry
Mulberry
Contains more Vitamin A +14316%
Contains more Vitamin E +397.7%
Contains more Vitamin B3 +317.6%
Contains more Vitamin B6 +186%
Contains more Folate +66.7%
Contains more Vitamin C +3540%
Contains more Vitamin B1 +93.3%
Contains more Vitamin B2 +36.5%
Contains more Vitamin K +151.6%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
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 +14316%
Contains more Vitamin E +397.7%
Contains more Vitamin B3 +317.6%
Contains more Vitamin B6 +186%
Contains more Folate +66.7%
Contains more Vitamin C +3540%
Contains more Vitamin B1 +93.3%
Contains more Vitamin B2 +36.5%
Contains more Vitamin K +151.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dried fruit
Dried fruit
4
:
1
Mulberry
Mulberry
Contains more Protein +135.4%
Contains more Fats +30.8%
Contains more Carbs +539.2%
Contains more Other +272.5%
Contains more Water +183.8%
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 Protein +135.4%
Contains more Fats +30.8%
Contains more Carbs +539.2%
Contains more Other +272.5%
Contains more Water +183.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dried fruit
Dried fruit
2
:
1
Mulberry
Mulberry
Contains less Saturated Fat -37%
Contains more Monounsaturated Fat +80.5%
Contains more Polyunsaturated fat +179.7%
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 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 +80.5%
Contains more Polyunsaturated fat +179.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dried fruit Mulberry Opinion
Net carbs 55.34g 8.1g Dried fruit
Protein 3.39g 1.44g Dried fruit
Fats 0.51g 0.39g Dried fruit
Carbs 62.64g 9.8g Dried fruit
Calories 241kcal 43kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 53.44g 8.1g Mulberry
Fiber 7.3g 1.7g Dried fruit
Calcium 55mg 39mg Dried fruit
Iron 2.66mg 1.85mg Dried fruit
Magnesium 32mg 18mg Dried fruit
Phosphorus 71mg 38mg Dried fruit
Potassium 1162mg 194mg Dried fruit
Sodium 10mg 10mg
Zinc 0.39mg 0.12mg Dried fruit
Copper 0.343mg 0.06mg Dried fruit
Manganese 0.235mg Dried fruit
Selenium 2.2µg 0.6µg Dried fruit
Vitamin A 3604IU 25IU Dried fruit
Vitamin A RAE 180µg 1µg Dried fruit
Vitamin E 4.33mg 0.87mg Dried fruit
Vitamin C 1mg 36.4mg Mulberry
Vitamin B1 0.015mg 0.029mg Mulberry
Vitamin B2 0.074mg 0.101mg Mulberry
Vitamin B3 2.589mg 0.62mg Dried fruit
Vitamin B5 0.516mg Dried fruit
Vitamin B6 0.143mg 0.05mg Dried fruit
Folate 10µg 6µg Dried fruit
Vitamin K 3.1µg 7.8µg Mulberry
Tryptophan 0.016mg Dried fruit
Threonine 0.073mg Dried fruit
Isoleucine 0.063mg Dried fruit
Leucine 0.105mg Dried fruit
Lysine 0.083mg Dried fruit
Methionine 0.015mg Dried fruit
Phenylalanine 0.062mg Dried fruit
Valine 0.078mg Dried fruit
Histidine 0.047mg Dried fruit
Saturated Fat 0.017g 0.027g Dried fruit
Monounsaturated Fat 0.074g 0.041g Dried fruit
Polyunsaturated fat 0.074g 0.207g Mulberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit 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
38%
Dried fruit
18%
Mulberry
Minerals Daily Need Coverage Score
44%
Dried fruit
16%
Mulberry

Comparison summary

Which food is lower in Sugar?
Mulberry
Mulberry is lower in Sugar (difference - 45.34g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 6)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $1.6)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.01g)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (10 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.