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  6. Mulberry vs. Dried fruit

Mulberry vs. Dried fruit — In-Depth Nutrition Comparison

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Important differences between mulberries and dried fruit

  • Mulberries have more vitamin C; however, dried fruit is richer in copper, potassium, vitamin E, fiber, vitamin A, carbs, vitamin B3, iron, and vitamin B6.
  • Mulberries' daily need coverage for vitamin C is 39% more.

The food varieties used in the comparison are Mulberries, raw and Apricots, dried, sulfured, uncooked.

Infographic

Mulberry vs Dried fruit infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +77.8%
Contains more CalciumCalcium +41%
Contains more PotassiumPotassium +499%
Contains more IronIron +43.8%
Contains more CopperCopper +471.7%
Contains more ZincZinc +225%
Contains more PhosphorusPhosphorus +86.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +266.7%
~equal in Sodium ~10mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 121% 0% 0.33% 17% 7.3% 23% 12% 0% 12% 0% 20% 4.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 3.3% 0% 60% 87% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5%
Contains more Vitamin CVitamin C +3540%
Contains more Vitamin B1Vitamin B1 +93.3%
Contains more Vitamin B2Vitamin B2 +36.5%
Contains more Vitamin KVitamin K +151.6%
Contains more Vitamin AVitamin A +17900%
Contains more Vitamin EVitamin E +397.7%
Contains more Vitamin B3Vitamin B3 +317.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +186%
Contains more FolateFolate +66.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mulberry Dried fruit DV% diff.
Vitamin C 36.4mg 1mg 39%
Copper 0.06mg 0.343mg 31%
Potassium 194mg 1162mg 28%
Vitamin E 0.87mg 4.33mg 23%
Fiber 1.7g 7.3g 22%
Vitamin A 1µg 180µg 20%
Carbs 9.8g 62.64g 18%
Fructose 12.47g 16%
Vitamin B3 0.62mg 2.589mg 12%
Calories 43kcal 241kcal 10%
Iron 1.85mg 2.66mg 10%
Manganese 0.235mg 10%
Vitamin B5 0.516mg 10%
Vitamin B6 0.05mg 0.143mg 7%
Phosphorus 38mg 71mg 5%
Protein 1.44g 3.39g 4%
Vitamin K 7.8µg 3.1µg 4%
Magnesium 18mg 32mg 3%
Selenium 0.6µg 2.2µg 3%
Calcium 39mg 55mg 2%
Zinc 0.12mg 0.39mg 2%
Vitamin B2 0.101mg 0.074mg 2%
Vitamin B1 0.029mg 0.015mg 1%
Folate 6µg 10µg 1%
Polyunsaturated fat 0.207g 0.074g 1%
Protein per 100 calories 3.3g 1.4g N/A
Calories per 10 g protein 299kcal 711kcal N/A
Weight per 100 calories 233g 41g N/A
Fats 0.39g 0.51g 0%
Net carbs 8.1g 55.34g N/A
Sugar 8.1g 53.44g N/A
Starch 0.35g 0%
Sodium 10mg 10mg 0%
Choline 12.3mg 13.9mg 0%
Saturated fat 0.027g 0.017g 0%
Monounsaturated fat 0.041g 0.074g 0%
Tryptophan 0.016mg 0%
Threonine 0.073mg 0%
Isoleucine 0.063mg 0%
Leucine 0.105mg 0%
Lysine 0.083mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.062mg 0%
Valine 0.078mg 0%
Histidine 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more WaterWater +183.8%
Contains more ProteinProtein +135.4%
Contains more FatsFats +30.8%
Contains more CarbsCarbs +539.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Poly. FatPolyunsaturated fat +179.7%
Contains less Sat. FatSaturated fat -37%
Contains more Mono. FatMonounsaturated fat +80.5%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.