Prunes vs. Mulberry — In-Depth Nutrition Comparison

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Differences between prunes and mulberries

Prunes are higher in vitamin K, copper, fiber, potassium, vitamin A, vitamin B6, vitamin B3, and vitamin B2; however, mulberries are richer in vitamin C and iron.
Prunes' daily need coverage for vitamin K is 43% higher.
Prunes have 31 times more vitamin A than mulberries. While prunes have 781 IU of vitamin A, mulberries have only 25 IU.

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

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Prunes

Mulberry

Contains more MagnesiumMagnesium	+127.8%
Contains more PotassiumPotassium	+277.3%
Contains more CopperCopper	+368.3%
Contains more ZincZinc	+266.7%
Contains more PhosphorusPhosphorus	+81.6%
Contains less SodiumSodium	-80%
Contains more ManganeseManganese	+∞%

Contains more IronIron	+98.9%
Contains more SeleniumSelenium	+100%

~equal in Calcium ~39mg

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.

Prunes

Mulberry

Contains more Vitamin AVitamin A	+3800%
Contains more Vitamin B1Vitamin B1	+75.9%
Contains more Vitamin B2Vitamin B2	+84.2%
Contains more Vitamin B3Vitamin B3	+203.5%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+310%
Contains more Vitamin KVitamin K	+662.8%

Contains more Vitamin CVitamin C	+5966.7%
Contains more Vitamin EVitamin E	+102.3%
Contains more FolateFolate	+50%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	59.5µg	7.8µg	43%
Vitamin C	0.6mg	36.4mg	40%
Copper	0.281mg	0.06mg	25%
Fiber	7.1g	1.7g	22%
Carbs	63.88g	9.8g	18%
Potassium	732mg	194mg	16%
Fructose	12.45g		16%
Manganese	0.299mg		13%
Iron	0.93mg	1.85mg	12%
Vitamin B6	0.205mg	0.05mg	12%
Calories	240kcal	43kcal	10%
Vitamin B3	1.882mg	0.62mg	8%
Vitamin B5	0.422mg		8%
Vitamin B2	0.186mg	0.101mg	7%
Magnesium	41mg	18mg	5%
Phosphorus	69mg	38mg	4%
Vitamin A	39µg	1µg	4%
Zinc	0.44mg	0.12mg	3%
Vitamin E	0.43mg	0.87mg	3%
Starch	5.11g		2%
Vitamin B1	0.051mg	0.029mg	2%
Protein	2.18g	1.44g	1%
Selenium	0.3µg	0.6µg	1%
Folate	4µg	6µg	1%
Polyunsaturated fat	0.062g	0.207g	1%
Protein per 100 calories	0.91g	3.3g	N/A
Calories per 10 g protein	1101kcal	299kcal	N/A
Weight per 100 calories	42g	233g	N/A
Fats	0.38g	0.39g	0%
Net carbs	56.78g	8.1g	N/A
Calcium	43mg	39mg	0%
Sugar	38.13g	8.1g	N/A
Sodium	2mg	10mg	0%
Choline	10.1mg	12.3mg	0%
Saturated fat	0.088g	0.027g	0%
Monounsaturated fat	0.053g	0.041g	0%
Tryptophan	0.025mg		0%
Threonine	0.049mg		0%
Isoleucine	0.041mg		0%
Leucine	0.066mg		0%
Lysine	0.05mg		0%
Methionine	0.016mg		0%
Phenylalanine	0.052mg		0%
Valine	0.056mg		0%
Histidine	0.027mg		0%