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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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Equal in Sodium - 10
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 100% 23% 31% 103% 2% 11% 115%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 70% 13% 17% 18% 2% 4% 20%
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%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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%
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%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 g Dried fruit
Fructose 12.47g g 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
Vitamin A 3604IU 25IU Dried fruit
Vitamin E 4.33mg 0.87mg Dried fruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 mg Dried fruit
Vitamin B6 0.143mg 0.05mg Dried fruit
Folate 10µg 6µg Dried fruit
Vitamin B12 0µg 0µg
Vitamin K 3.1µg 7.8µg Mulberry
Tryptophan 0.016mg mg Dried fruit
Threonine 0.073mg mg Dried fruit
Isoleucine 0.063mg mg Dried fruit
Leucine 0.105mg mg Dried fruit
Lysine 0.083mg mg Dried fruit
Methionine 0.015mg mg Dried fruit
Phenylalanine 0.062mg mg Dried fruit
Valine 0.078mg mg Dried fruit
Histidine 0.047mg mg Dried fruit
Cholesterol 0mg 0mg
Trans Fat g 0g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
38
Dried fruit
18
Mulberry
Mineral Summary Score
50
Dried fruit
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 food.
Protein
20%
Dried fruit
9%
Mulberry
Carbohydrates
63%
Dried fruit
10%
Mulberry
Fats
2%
Dried fruit
2%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.