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Mulberry vs Common plum - In-Depth Nutrition Comparison

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How are Mulberry and Common plum different?

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

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

Infographic

Mulberry vs Common 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" chart below show how much of the daily needs can be covered by 300 grams of the food
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 less Sodium -100%
Equal in Copper - 0.057
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 70% 13% 17% 18% 2% 4% 20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 7% 5% 7% 14% 0% 3% 19%
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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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 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 Vitamin K 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 20%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 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 Vitamin K +21.9%
Contains more Vitamin A +1280%
Equal in Vitamin B1 - 0.028

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.
Mulberry Common plum
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mulberry Common plum Opinion
Net carbs 8.1g 10.02g Common plum
Protein 1.44g 0.7g Mulberry
Fats 0.39g 0.28g Mulberry
Carbs 9.8g 11.42g Common plum
Calories 43kcal 46kcal Common plum
Starch g 0g Common plum
Fructose g 3.07g Common 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 Common plum
Zinc 0.12mg 0.1mg Mulberry
Copper 0.06mg 0.057mg Mulberry
Vitamin A 25IU 345IU Common plum
Vitamin E 0.87mg 0.26mg Mulberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 mg 0.135mg Common plum
Vitamin B6 0.05mg 0.029mg Mulberry
Folate 6µg 5µg Mulberry
Vitamin B12 0µg 0µg
Vitamin K 7.8µg 6.4µg Mulberry
Tryptophan mg 0.009mg Common plum
Threonine mg 0.01mg Common plum
Isoleucine mg 0.014mg Common plum
Leucine mg 0.015mg Common plum
Lysine mg 0.016mg Common plum
Methionine mg 0.008mg Common plum
Phenylalanine mg 0.014mg Common plum
Valine mg 0.016mg Common plum
Histidine mg 0.009mg Common plum
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g 0.017g Common plum
Monounsaturated Fat 0.041g 0.134g Common 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 Common plum
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
18
Mulberry
9
Common plum
Mineral Summary Score
19
Mulberry
7
Common plum

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
9%
Mulberry
4%
Common plum
Carbohydrates
10%
Mulberry
11%
Common plum
Fats
2%
Mulberry
1%
Common plum

Comparison summary

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 Sodium?
Common plum
Common plum contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Common plum
Common plum is lower in Saturated Fat (difference - 0.01g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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