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Common plum vs Mulberry - In-Depth Nutrition Comparison

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How are Common plum and Mulberry different?

  • Mulberry has more Vitamin C, Iron and Vitamin B2 than Common 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

Common plum vs Mulberry infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains less Sodium -100%
Contains more Iron +988.2%
Contains more Calcium +550%
Contains more Potassium +23.6%
Contains more Magnesium +157.1%
Contains more Zinc +20%
Contains more Phosphorus +137.5%
Equal in Copper - 0.06
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 7% 2% 14% 5% 19% 3% 7% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 70% 12% 18% 13% 20% 4% 17% 2%
Contains less Sodium -100%
Contains more Iron +988.2%
Contains more Calcium +550%
Contains more Potassium +23.6%
Contains more Magnesium +157.1%
Contains more Zinc +20%
Contains more Phosphorus +137.5%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +1280%
Contains more Vitamin C +283.2%
Contains more Vitamin E +234.6%
Contains more Vitamin B2 +288.5%
Contains more Vitamin B3 +48.7%
Contains more Vitamin B6 +72.4%
Contains more Vitamin K +21.9%
Contains more Folate +20%
Equal in Vitamin B1 - 0.029
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 32% 21% 6% 0% 7% 6% 8% 9% 7% 0% 16% 4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 122% 2% 18% 0% 8% 24% 12% 0% 12% 0% 20% 5%
Contains more Vitamin A +1280%
Contains more Vitamin C +283.2%
Contains more Vitamin E +234.6%
Contains more Vitamin B2 +288.5%
Contains more Vitamin B3 +48.7%
Contains more Vitamin B6 +72.4%
Contains more Vitamin K +21.9%
Contains more Folate +20%
Equal in Vitamin B1 - 0.029

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
9
Common plum
18
Mulberry
Mineral Summary Score
7
Common plum
19
Mulberry

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
4%
Common plum
9%
Mulberry
Carbohydrates
11%
Common plum
10%
Mulberry
Fats
1%
Common plum
2%
Mulberry

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Common plum Mulberry
Lower in Sugars ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Common plum Mulberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Comparison summary

Which food contains less Sugars?
Mulberry
Mulberry contains less Sugars (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 Sodium?
Common plum
Common plum contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Common plum
Common plum is lower in Saturated Fat (difference - 0.01g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Common plum Mulberry Opinion
Calories 46 43 Common plum
Protein 0.7 1.44 Mulberry
Fats 0.28 0.39 Mulberry
Vitamin C 9.5 36.4 Mulberry
Carbs 11.42 9.8 Common plum
Cholesterol 0 0
Vitamin D 0 0
Iron 0.17 1.85 Mulberry
Calcium 6 39 Mulberry
Potassium 157 194 Mulberry
Magnesium 7 18 Mulberry
Sugars 9.92 8.1 Mulberry
Fiber 1.4 1.7 Mulberry
Copper 0.057 0.06 Mulberry
Zinc 0.1 0.12 Mulberry
Starch 0 Common plum
Phosphorus 16 38 Mulberry
Sodium 0 10 Common plum
Vitamin A 345 25 Common plum
Vitamin E 0.26 0.87 Mulberry
Vitamin D 0 0
Vitamin B1 0.028 0.029 Mulberry
Vitamin B2 0.026 0.101 Mulberry
Vitamin B3 0.417 0.62 Mulberry
Vitamin B5 0.135 Common plum
Vitamin B6 0.029 0.05 Mulberry
Vitamin B12 0 0
Vitamin K 6.4 7.8 Mulberry
Folate 5 6 Mulberry
Trans Fat 0 0
Saturated Fat 0.017 0.027 Common plum
Monounsaturated Fat 0.134 0.041 Common plum
Polyunsaturated fat 0.044 0.207 Mulberry
Tryptophan 0.009 Common plum
Threonine 0.01 Common plum
Isoleucine 0.014 Common plum
Leucine 0.015 Common plum
Lysine 0.016 Common plum
Methionine 0.008 Common plum
Phenylalanine 0.014 Common plum
Valine 0.016 Common plum
Histidine 0.009 Common plum
Fructose 3.07 Common plum

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Common 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.