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Mulberry vs. Prunes — In-Depth Nutrition Comparison

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Differences between Mulberry and Prunes

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

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

Infographic

Mulberry vs Prunes 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.
Contains more Iron +98.9%
Contains more Selenium +100%
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 Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains more Iron +98.9%
Contains more Selenium +100%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
7
Prunes
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +183.6%
Contains more Protein +51.4%
Contains more Carbs +551.8%
Contains more Other +282.6%
Equal in Fats - 0.38
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more Water +183.6%
Contains more Protein +51.4%
Contains more Carbs +551.8%
Contains more Other +282.6%
Equal in Fats - 0.38

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -69.3%
Contains more Polyunsaturated fat +233.9%
Contains more Monounsaturated Fat +29.3%
10% 15% 75%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.041 g
Polyunsaturated fat: 0.207 g
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains less Saturated Fat -69.3%
Contains more Polyunsaturated fat +233.9%
Contains more Monounsaturated Fat +29.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mulberry Prunes
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 Prunes Opinion
Net carbs 8.1g 56.78g Prunes
Protein 1.44g 2.18g Prunes
Fats 0.39g 0.38g Mulberry
Carbs 9.8g 63.88g Prunes
Calories 43kcal 240kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 8.1g 38.13g Mulberry
Fiber 1.7g 7.1g Prunes
Calcium 39mg 43mg Prunes
Iron 1.85mg 0.93mg Mulberry
Magnesium 18mg 41mg Prunes
Phosphorus 38mg 69mg Prunes
Potassium 194mg 732mg Prunes
Sodium 10mg 2mg Prunes
Zinc 0.12mg 0.44mg Prunes
Copper 0.06mg 0.281mg Prunes
Manganese 0.299mg Prunes
Selenium 0.6µg 0.3µg Mulberry
Vitamin A 25IU 781IU Prunes
Vitamin A RAE 1µg 39µg Prunes
Vitamin E 0.87mg 0.43mg Mulberry
Vitamin C 36.4mg 0.6mg Mulberry
Vitamin B1 0.029mg 0.051mg Prunes
Vitamin B2 0.101mg 0.186mg Prunes
Vitamin B3 0.62mg 1.882mg Prunes
Vitamin B5 0.422mg Prunes
Vitamin B6 0.05mg 0.205mg Prunes
Folate 6µg 4µg Mulberry
Vitamin K 7.8µg 59.5µg Prunes
Tryptophan 0.025mg Prunes
Threonine 0.049mg Prunes
Isoleucine 0.041mg Prunes
Leucine 0.066mg Prunes
Lysine 0.05mg Prunes
Methionine 0.016mg Prunes
Phenylalanine 0.052mg Prunes
Valine 0.056mg Prunes
Histidine 0.027mg Prunes
Saturated Fat 0.027g 0.088g Mulberry
Monounsaturated Fat 0.041g 0.053g Prunes
Polyunsaturated fat 0.207g 0.062g Mulberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry Prunes
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
18%
Mulberry
31%
Prunes
Minerals Daily Need Coverage Score
16%
Mulberry
32%
Prunes

Comparison summary

Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 8mg)
Which food is richer in vitamins?
Prunes
Prunes 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

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. Prunes - 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.