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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
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +157.1%
Contains more CalciumCalcium +550%
Contains more PotassiumPotassium +23.6%
Contains more IronIron +988.2%
Contains more ZincZinc +20%
Contains more PhosphorusPhosphorus +137.5%
Contains more SeleniumSelenium +∞%
~equal in Copper ~0.06mg

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
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 32% 21% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 121% 1.5% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Contains more Vitamin AVitamin A +1280%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +283.2%
Contains more Vitamin E Vitamin E +234.6%
Contains more Vitamin B2Vitamin B2 +288.5%
Contains more Vitamin B3Vitamin B3 +48.7%
Contains more Vitamin B6Vitamin B6 +72.4%
Contains more Vitamin KVitamin K +21.9%
Contains more FolateFolate +20%
Contains more CholineCholine +547.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.029mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
2
9% 69% 23%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
10% 15% 75%
Saturated Fat: Sat. Fat 0.027 g
Monounsaturated Fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
Contains less Sat. FatSaturated Fat -37%
Contains more Mono. FatMonounsaturated Fat +226.8%
Contains more Poly. FatPolyunsaturated 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
Calories 46kcal 43kcal Plum
Protein 0.7g 1.44g Mulberry
Fats 0.28g 0.39g Mulberry
Vitamin C 9.5mg 36.4mg Mulberry
Net carbs 10.02g 8.1g Plum
Carbs 11.42g 9.8g Plum
Magnesium 7mg 18mg Mulberry
Calcium 6mg 39mg Mulberry
Potassium 157mg 194mg Mulberry
Iron 0.17mg 1.85mg Mulberry
Sugar 9.92g 8.1g Mulberry
Fiber 1.4g 1.7g Mulberry
Copper 0.057mg 0.06mg Mulberry
Zinc 0.1mg 0.12mg Mulberry
Phosphorus 16mg 38mg Mulberry
Sodium 0mg 10mg Plum
Vitamin A 345IU 25IU Plum
Vitamin A RAE 17µg 1µg Plum
Vitamin E 0.26mg 0.87mg Mulberry
Manganese 0.052mg Plum
Selenium 0µg 0.6µg 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
Vitamin K 6.4µg 7.8µg Mulberry
Folate 5µg 6µg Mulberry
Choline 1.9mg 12.3mg Mulberry
Saturated Fat 0.017g 0.027g Plum
Monounsaturated Fat 0.134g 0.041g Plum
Polyunsaturated fat 0.044g 0.207g 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
Fructose 3.07g Plum

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plum Mulberry
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17%
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.