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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 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%
Contains more Iron +98.9%
Equal in Calcium - 39
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 35% 30% 30% 65% 1% 12% 94%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 70% 13% 17% 18% 2% 4% 20%
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%
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 E +102.3%
Contains more Vitamin C +5966.7%
Contains more Folate +50%
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%
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%
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 E +102.3%
Contains more Vitamin C +5966.7%
Contains more Folate +50%

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prune Mulberry
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
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 food.
Protein
13%
Prune
9%
Mulberry
Carbohydrates
64%
Prune
10%
Mulberry
Fats
2%
Prune
2%
Mulberry

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. 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.