Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Plum
  5. Compare
  6. Plum vs. Mulberry

Plum vs. Mulberry — In-Depth Nutrition Comparison

Compare

How are plums and mulberries different?

  • Plums are higher in vitamin A; however, mulberries are richer in vitamin C, iron, and vitamin B2.
  • Daily need coverage for vitamin C for mulberries is 30% higher.
  • Plums contain 14 times more vitamin A than mulberries. While plums contain 345 IU of vitamin A, mulberries contain only 25 IU.
  • Mulberries have less sugar.
  • Mulberries have a lower glycemic index (25) than plums (53).

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
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
Plum
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 32% 0% 5.7% 5.2% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 121% 0% 0.33% 17% 7.3% 23% 12% 0% 12% 0% 20% 4.5%
Contains more Vitamin AVitamin A +1600%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +283.2%
Contains more Vitamin EVitamin 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.029mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plum Mulberry DV% diff.
Vitamin C 9.5mg 36.4mg 30%
Iron 0.17mg 1.85mg 21%
Vitamin B2 0.026mg 0.101mg 6%
Vitamin E 0.26mg 0.87mg 4%
Fructose 3.07g 4%
Magnesium 7mg 18mg 3%
Calcium 6mg 39mg 3%
Phosphorus 16mg 38mg 3%
Vitamin B5 0.135mg 3%
Vitamin A 17µg 1µg 2%
Manganese 0.052mg 2%
Vitamin B6 0.029mg 0.05mg 2%
Choline 1.9mg 12.3mg 2%
Protein 0.7g 1.44g 1%
Carbs 11.42g 9.8g 1%
Potassium 157mg 194mg 1%
Fiber 1.4g 1.7g 1%
Selenium 0µg 0.6µg 1%
Vitamin B3 0.417mg 0.62mg 1%
Vitamin K 6.4µg 7.8µg 1%
Polyunsaturated fat 0.044g 0.207g 1%
Calories 46kcal 43kcal 0%
Protein per 100 calories 1.5g 3.3g N/A
Calories per 10 g protein 657kcal 299kcal N/A
Weight per 100 calories 217g 233g N/A
Fats 0.28g 0.39g 0%
Net carbs 10.02g 8.1g N/A
Sugar 9.92g 8.1g N/A
Copper 0.057mg 0.06mg 0%
Zinc 0.1mg 0.12mg 0%
Sodium 0mg 10mg 0%
Vitamin B1 0.028mg 0.029mg 0%
Folate 5µg 6µg 0%
Saturated fat 0.017g 0.027g 0%
Monounsaturated fat 0.134g 0.041g 0%
Tryptophan 0.009mg 0%
Threonine 0.01mg 0%
Isoleucine 0.014mg 0%
Leucine 0.015mg 0%
Lysine 0.016mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.014mg 0%
Valine 0.016mg 0%
Histidine 0.009mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
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
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%

People also compare

Plum
Plum vs Prunes
Prunes
Plum
Plum vs Peach
Peach
Plum
Plum vs Quince
Quince
Mulberry
Mulberry vs Cranberries
Cranberries
Mulberry
Mulberry vs Blackberry
Blackberry
Mulberry
Mulberry vs Currant
Currant

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.