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Mulberry vs. Plum — In-Depth Nutrition Comparison

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How are Mulberry and Plum different?

  • Mulberry has more Vitamin C, Iron, and Vitamin B2 than Plum.
  • Daily need coverage for Vitamin C from Mulberry is 30% higher.
  • Mulberry contains 11 times more Iron than Plum. While Mulberry contains 1.85mg of Iron, Plum contains only 0.17mg.
  • Mulberry has less Sugar.

Mulberries, raw and Plums, raw are the varieties used in this article.

Infographic

Mulberry vs Plum 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.
:
2
Plum
Contains more Calcium +550%
Contains more Iron +988.2%
Contains more Magnesium +157.1%
Contains more Phosphorus +137.5%
Contains more Potassium +23.6%
Contains more Zinc +20%
Contains more Selenium +∞%
Contains less Sodium -100%
Equal in Copper - 0.057
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Contains more Calcium +550%
Contains more Iron +988.2%
Contains more Magnesium +157.1%
Contains more Phosphorus +137.5%
Contains more Potassium +23.6%
Contains more Zinc +20%
Contains more Selenium +∞%
Contains less Sodium -100%
Equal in Copper - 0.057

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.
:
2
Plum
Contains more Vitamin E +234.6%
Contains more Vitamin C +283.2%
Contains more Vitamin B2 +288.5%
Contains more Vitamin B3 +48.7%
Contains more Vitamin B6 +72.4%
Contains more Folate +20%
Contains more Choline +547.4%
Contains more Vitamin K +21.9%
Contains more Vitamin A +1280%
Equal in Vitamin B1 - 0.028
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 7% 20%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 2% 16%
Contains more Vitamin E +234.6%
Contains more Vitamin C +283.2%
Contains more Vitamin B2 +288.5%
Contains more Vitamin B3 +48.7%
Contains more Vitamin B6 +72.4%
Contains more Folate +20%
Contains more Choline +547.4%
Contains more Vitamin K +21.9%
Contains more Vitamin A +1280%
Equal in Vitamin B1 - 0.028

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Plum
Contains more Polyunsaturated fat +370.5%
Contains less Saturated Fat -37%
Contains more Monounsaturated Fat +226.8%
10% 15% 75%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.041 g
Polyunsaturated fat: 0.207 g
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
Contains more Polyunsaturated fat +370.5%
Contains less Saturated Fat -37%
Contains more Monounsaturated Fat +226.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mulberry Plum
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 Mulberry Plum Opinion
Net carbs 8.1g 10.02g Plum
Protein 1.44g 0.7g Mulberry
Fats 0.39g 0.28g Mulberry
Carbs 9.8g 11.42g Plum
Calories 43kcal 46kcal Plum
Fructose 3.07g Plum
Sugar 8.1g 9.92g Mulberry
Fiber 1.7g 1.4g Mulberry
Calcium 39mg 6mg Mulberry
Iron 1.85mg 0.17mg Mulberry
Magnesium 18mg 7mg Mulberry
Phosphorus 38mg 16mg Mulberry
Potassium 194mg 157mg Mulberry
Sodium 10mg 0mg Plum
Zinc 0.12mg 0.1mg Mulberry
Copper 0.06mg 0.057mg Mulberry
Manganese 0.052mg Plum
Selenium 0.6µg 0µg Mulberry
Vitamin A 25IU 345IU Plum
Vitamin A RAE 1µg 17µg Plum
Vitamin E 0.87mg 0.26mg Mulberry
Vitamin C 36.4mg 9.5mg Mulberry
Vitamin B1 0.029mg 0.028mg Mulberry
Vitamin B2 0.101mg 0.026mg Mulberry
Vitamin B3 0.62mg 0.417mg Mulberry
Vitamin B5 0.135mg Plum
Vitamin B6 0.05mg 0.029mg Mulberry
Folate 6µg 5µg Mulberry
Choline 12.3mg 1.9mg Mulberry
Vitamin K 7.8µg 6.4µg 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
Saturated Fat 0.027g 0.017g Plum
Monounsaturated Fat 0.041g 0.134g Plum
Polyunsaturated fat 0.207g 0.044g Mulberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry Plum
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17%
Mulberry
9%
Plum
Minerals Daily Need Coverage Score
16%
Mulberry
6%
Plum

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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/nutrients
  2. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.