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  6. Prunes vs. Mulberry

Prunes vs. Mulberry — In-Depth Nutrition Comparison

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Differences between Prunes and Mulberry

  • Prunes 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.
  • Prunes's daily need coverage for Vitamin K is 43% higher.
  • Prunes has 5 times more Copper than Mulberry. While Prunes 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

Prunes vs Mulberry 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.
Prunes
Prunes
8
:
2
Mulberry
Mulberry
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%
Contains more Selenium +100%
Equal in Calcium - 39
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Mulberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
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%
Contains more Selenium +100%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Prunes
Prunes
7
:
3
Mulberry
Mulberry
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%
Prunes
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%
Mulberry
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%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
1
:
2
Mulberry
Mulberry
Contains more Monounsaturated Fat +29.3%
Contains less Saturated Fat -69.3%
Contains more Polyunsaturated fat +233.9%
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Mulberry
10% 15% 75%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.041 g
Polyunsaturated fat: 0.207 g
Contains more Monounsaturated Fat +29.3%
Contains less Saturated Fat -69.3%
Contains more Polyunsaturated fat +233.9%

Comparison summary table

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

Which food is preferable for your diet?

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

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. Prunes - 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.