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

Dried fruit vs. Mulberry — In-Depth Nutrition Comparison

Compare

Important differences between Dried fruit and Mulberry

  • Dried fruit has more Copper, Potassium, Vitamin E, Fiber, Vitamin A, 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 than Mulberry. Dried fruit contains 180µg of Vitamin A, 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 more MagnesiumMagnesium +77.8%
Contains more CalciumCalcium +41%
Contains more PotassiumPotassium +499%
Contains more IronIron +43.8%
Contains more CopperCopper +471.7%
Contains more ZincZinc +225%
Contains more PhosphorusPhosphorus +86.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +266.7%
~equal in Sodium ~10mg

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.
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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 +14316%
Contains more Vitamin EVitamin E +397.7%
Contains more Vitamin B3Vitamin B3 +317.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +186%
Contains more FolateFolate +66.7%
Contains more CholineCholine +13%
Contains more Vitamin CVitamin C +3540%
Contains more Vitamin B1Vitamin B1 +93.3%
Contains more Vitamin B2Vitamin B2 +36.5%
Contains more Vitamin KVitamin K +151.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 ProteinProtein +135.4%
Contains more FatsFats +30.8%
Contains more CarbsCarbs +539.2%
Contains more OtherOther +272.5%
Contains more WaterWater +183.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 +80.5%
Contains more Poly. FatPolyunsaturated 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 Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Mulberry Opinion
Calories 241kcal 43kcal Dried fruit
Protein 3.39g 1.44g Dried fruit
Fats 0.51g 0.39g Dried fruit
Vitamin C 1mg 36.4mg Mulberry
Net carbs 55.34g 8.1g Dried fruit
Carbs 62.64g 9.8g Dried fruit
Magnesium 32mg 18mg Dried fruit
Calcium 55mg 39mg Dried fruit
Potassium 1162mg 194mg Dried fruit
Iron 2.66mg 1.85mg Dried fruit
Sugar 53.44g 8.1g Mulberry
Fiber 7.3g 1.7g Dried fruit
Copper 0.343mg 0.06mg Dried fruit
Zinc 0.39mg 0.12mg Dried fruit
Starch 0.35g Dried fruit
Phosphorus 71mg 38mg Dried fruit
Sodium 10mg 10mg
Vitamin A 3604IU 25IU Dried fruit
Vitamin A 180µg 1µg Dried fruit
Vitamin E 4.33mg 0.87mg Dried fruit
Manganese 0.235mg Dried fruit
Selenium 2.2µg 0.6µg Dried fruit
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
Vitamin K 3.1µg 7.8µg Mulberry
Folate 10µg 6µg Dried fruit
Choline 13.9mg 12.3mg 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
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
Fructose 12.47g Dried fruit

Which food is preferable for your diet?

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

People also compare

Dried fruit
Dried fruit vs Dates
Dates
Dried fruit
Dried fruit vs Prunes
Prunes
Dried fruit
Dried fruit vs Raisin
Raisin
Mulberry
Mulberry vs Cranberries
Cranberries
Mulberry
Mulberry vs Blackberry
Blackberry
Mulberry
Mulberry vs Currant
Currant

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
36%
Dried fruit
17%
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (10 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.