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  6. Mulberry vs. Dried fruit

Mulberry vs. Dried fruit — In-Depth Nutrition Comparison

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Important differences between mulberries and dried fruit

  • Mulberries have more vitamin C; however, dried fruit is richer in vitamin A, copper, potassium, vitamin E, fiber, vitamin B3, iron, and vitamin B6.
  • Dried fruit's daily need coverage for vitamin A is 72% more.
  • Mulberries contain 36 times more vitamin C than dried fruit. Mulberries contain 36.4mg of vitamin C, while dried fruit contains 1mg.

The food varieties used in the comparison are Mulberries, raw and Apricots, dried, sulfured, uncooked.

Infographic

Mulberry vs Dried fruit 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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
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%
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 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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
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% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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%
Contains more Vitamin AVitamin A +17900%
Contains more Vitamin EVitamin E +397.7%
Contains more Vitamin B3Vitamin B3 +317.6%
Contains more Vitamin B6Vitamin B6 +186%
Contains more FolateFolate +66.7%
Contains more CholineCholine +13%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mulberry Dried fruit DV% diff.
Vitamin C 36.4mg 1mg 39%
Copper 0.06mg 0.343mg 31%
Potassium 194mg 1162mg 28%
Vitamin E 0.87mg 4.33mg 23%
Fiber 1.7g 7.3g 22%
Vitamin A 1µg 180µg 20%
Carbs 9.8g 62.64g 18%
Fructose 12.47g 16%
Vitamin B3 0.62mg 2.589mg 12%
Vitamin B5 0.516mg 10%
Manganese 0.235mg 10%
Calories 43kcal 241kcal 10%
Iron 1.85mg 2.66mg 10%
Vitamin B6 0.05mg 0.143mg 7%
Phosphorus 38mg 71mg 5%
Protein 1.44g 3.39g 4%
Vitamin K 7.8µg 3.1µg 4%
Magnesium 18mg 32mg 3%
Selenium 0.6µg 2.2µg 3%
Zinc 0.12mg 0.39mg 2%
Calcium 39mg 55mg 2%
Vitamin B2 0.101mg 0.074mg 2%
Vitamin B1 0.029mg 0.015mg 1%
Polyunsaturated fat 0.207g 0.074g 1%
Folate 6µg 10µg 1%
Fats 0.39g 0.51g 0%
Net carbs 8.1g 55.34g N/A
Sugar 8.1g 53.44g N/A
Starch 0.35g 0%
Sodium 10mg 10mg 0%
Choline 12.3mg 13.9mg 0%
Saturated fat 0.027g 0.017g 0%
Monounsaturated fat 0.041g 0.074g 0%
Tryptophan 0.016mg 0%
Threonine 0.073mg 0%
Isoleucine 0.063mg 0%
Leucine 0.105mg 0%
Lysine 0.083mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.062mg 0%
Valine 0.078mg 0%
Histidine 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more WaterWater +183.8%
Contains more ProteinProtein +135.4%
Contains more FatsFats +30.8%
Contains more CarbsCarbs +539.2%
Contains more OtherOther +272.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Poly. FatPolyunsaturated fat +179.7%
Contains less Sat. FatSaturated fat -37%
Contains more Mono. FatMonounsaturated fat +80.5%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.