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Prune vs Mulberry - In-Depth Nutrition Comparison

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Differences between Prune and Mulberry

  • Prune is higher in Vitamin K, Copper, Fiber, Potassium, Vitamin B6, Vitamin B3, Vitamin B2 and Magnesium, however Mulberry is richer in Vitamin C and Iron.
  • Prune's daily need coverage for Vitamin K is 43% higher.
  • Prune has 5 times more Copper than Mulberry. While Prune has 0.281mg of Copper, Mulberry has only 0.06mg.

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

Infographic

Prune vs Mulberry infographic
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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
Prune
7
:
Contains more Calcium +10.3%
Contains more Potassium +277.3%
Contains more Magnesium +127.8%
Contains more Copper +368.3%
Contains more Zinc +266.7%
Contains more Phosphorus +81.6%
Contains less Sodium -80%
Contains more Iron +98.9%
Equal in Calcium - 39
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 35% 13% 65% 30% 94% 12% 30% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 70% 12% 18% 13% 20% 4% 17% 2%
Contains more Calcium +10.3%
Contains more Potassium +277.3%
Contains more Magnesium +127.8%
Contains more Copper +368.3%
Contains more Zinc +266.7%
Contains more Phosphorus +81.6%
Contains less Sodium -80%
Contains more Iron +98.9%
Equal in Calcium - 39

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
Prune
7
:
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%
Contains more Vitamin C +5966.7%
Contains more Vitamin E +102.3%
Contains more Folate +50%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 47% 9% 0% 13% 43% 36% 26% 48% 0% 149% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 122% 2% 18% 0% 8% 24% 12% 0% 12% 0% 20% 5%
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%
Contains more Vitamin C +5966.7%
Contains more Vitamin E +102.3%
Contains more Folate +50%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
31
Prune
18
Mulberry
Mineral Summary Score
35
Prune
19
Mulberry

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 the food
Protein
13%
Prune
9%
Mulberry
Carbohydrates
64%
Prune
10%
Mulberry
Fats
2%
Prune
2%
Mulberry

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Prune Mulberry
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Prune Mulberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 contains less Sugars?
Mulberry
Mulberry contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Prune Mulberry Opinion
Calories 240 43 Prune
Protein 2.18 1.44 Prune
Fats 0.38 0.39 Mulberry
Vitamin C 0.6 36.4 Mulberry
Carbs 63.88 9.8 Prune
Cholesterol 0 0
Vitamin D 0 0
Iron 0.93 1.85 Mulberry
Calcium 43 39 Prune
Potassium 732 194 Prune
Magnesium 41 18 Prune
Sugars 38.13 8.1 Mulberry
Fiber 7.1 1.7 Prune
Copper 0.281 0.06 Prune
Zinc 0.44 0.12 Prune
Starch 5.11 Prune
Phosphorus 69 38 Prune
Sodium 2 10 Prune
Vitamin A 781 25 Prune
Vitamin E 0.43 0.87 Mulberry
Vitamin D 0 0
Vitamin B1 0.051 0.029 Prune
Vitamin B2 0.186 0.101 Prune
Vitamin B3 1.882 0.62 Prune
Vitamin B5 0.422 Prune
Vitamin B6 0.205 0.05 Prune
Vitamin B12 0 0
Vitamin K 59.5 7.8 Prune
Folate 4 6 Mulberry
Trans Fat 0 Prune
Saturated Fat 0.088 0.027 Mulberry
Monounsaturated Fat 0.053 0.041 Prune
Polyunsaturated fat 0.062 0.207 Mulberry
Tryptophan 0.025 Prune
Threonine 0.049 Prune
Isoleucine 0.041 Prune
Leucine 0.066 Prune
Lysine 0.05 Prune
Methionine 0.016 Prune
Phenylalanine 0.052 Prune
Valine 0.056 Prune
Histidine 0.027 Prune
Fructose 12.45 Prune

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Prune - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients
  2. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.