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Mulberry vs Prune - In-Depth Nutrition Comparison

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Differences between Mulberry and Prune

  • Mulberry is higher in Vitamin C, and Iron, however Prune is richer in Vitamin K, Copper, Fiber, Potassium, Vitamin B6, Vitamin B3, Vitamin B2, and Magnesium.
  • Prune's daily need coverage for Vitamin K is 43% higher.
  • Mulberry has 61 times more Vitamin C than Prune. While Mulberry has 36.4mg of Vitamin C, Prune has only 0.6mg.

The food types used in this comparison are Mulberries, raw and Plums, dried (prunes), uncooked.

Infographic

Mulberry vs Prune 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
:
7
Prune
Contains more Iron +98.9%
Contains more Calcium +10.3%
Contains more Magnesium +127.8%
Contains more Phosphorus +81.6%
Contains more Potassium +277.3%
Contains less Sodium -80%
Contains more Zinc +266.7%
Contains more Copper +368.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 70% 13% 17% 18% 2% 4% 20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 35% 30% 30% 65% 1% 12% 94%
Contains more Iron +98.9%
Contains more Calcium +10.3%
Contains more Magnesium +127.8%
Contains more Phosphorus +81.6%
Contains more Potassium +277.3%
Contains less Sodium -80%
Contains more Zinc +266.7%
Contains more Copper +368.3%

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
:
7
Prune
Contains more Vitamin E +102.3%
Contains more Vitamin C +5966.7%
Contains more Folate +50%
Contains more Vitamin A +3024%
Contains more Vitamin B1 +75.9%
Contains more Vitamin B2 +84.2%
Contains more Vitamin B3 +203.5%
Contains more Vitamin B6 +310%
Contains more Vitamin K +662.8%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Contains more Vitamin E +102.3%
Contains more Vitamin C +5966.7%
Contains more Folate +50%
Contains more Vitamin A +3024%
Contains more Vitamin B1 +75.9%
Contains more Vitamin B2 +84.2%
Contains more Vitamin B3 +203.5%
Contains more Vitamin B6 +310%
Contains more Vitamin K +662.8%

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 Prune
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mulberry Prune Opinion
Net carbs 8.1g 56.78g Prune
Protein 1.44g 2.18g Prune
Fats 0.39g 0.38g Mulberry
Carbs 9.8g 63.88g Prune
Calories 43kcal 240kcal Prune
Starch g 5.11g Prune
Fructose g 12.45g Prune
Sugar 8.1g 38.13g Mulberry
Fiber 1.7g 7.1g Prune
Calcium 39mg 43mg Prune
Iron 1.85mg 0.93mg Mulberry
Magnesium 18mg 41mg Prune
Phosphorus 38mg 69mg Prune
Potassium 194mg 732mg Prune
Sodium 10mg 2mg Prune
Zinc 0.12mg 0.44mg Prune
Copper 0.06mg 0.281mg Prune
Vitamin A 25IU 781IU Prune
Vitamin E 0.87mg 0.43mg Mulberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 36.4mg 0.6mg Mulberry
Vitamin B1 0.029mg 0.051mg Prune
Vitamin B2 0.101mg 0.186mg Prune
Vitamin B3 0.62mg 1.882mg Prune
Vitamin B5 mg 0.422mg Prune
Vitamin B6 0.05mg 0.205mg Prune
Folate 6µg 4µg Mulberry
Vitamin B12 0µg 0µg
Vitamin K 7.8µg 59.5µg Prune
Tryptophan mg 0.025mg Prune
Threonine mg 0.049mg Prune
Isoleucine mg 0.041mg Prune
Leucine mg 0.066mg Prune
Lysine mg 0.05mg Prune
Methionine mg 0.016mg Prune
Phenylalanine mg 0.052mg Prune
Valine mg 0.056mg Prune
Histidine mg 0.027mg Prune
Cholesterol 0mg 0mg
Trans Fat 0g g Prune
Saturated Fat 0.027g 0.088g Mulberry
Monounsaturated Fat 0.041g 0.053g Prune
Polyunsaturated fat 0.207g 0.062g Mulberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry Prune
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
31
Prune
Mineral Summary Score
19
Mulberry
35
Prune

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
13%
Prune
Carbohydrates
10%
Mulberry
64%
Prune
Fats
2%
Mulberry
2%
Prune

Comparison summary

Which food is richer in minerals?
Prune
Prune is relatively richer in minerals
Which food contains less Sodium?
Prune
Prune contains less Sodium (difference - 8mg)
Which food is richer in vitamins?
Prune
Prune is relatively richer in vitamins
Which food is lower in Sugar?
Mulberry
Mulberry is lower in Sugar (difference - 30.03g)
Which food is lower in Saturated Fat?
Mulberry
Mulberry is lower in Saturated Fat (difference - 0.061g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 4)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $1.6)
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. Prune - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.