Mulberry vs. Prunes — In-Depth Nutrition Comparison

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Differences between mulberries and prunes

Mulberries are higher in vitamin C and iron; however, prunes are richer in vitamin K, copper, fiber, potassium, vitamin A, vitamin B6, vitamin B3, and vitamin B2.
Prunes' daily need coverage for vitamin K is 43% higher.
Mulberries have 61 times more vitamin C than prunes. While mulberries have 36.4mg of vitamin C, prunes have only 0.6mg.

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

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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.

Mulberry

Prunes

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

Contains more MagnesiumMagnesium	+127.8%
Contains more CalciumCalcium	+10.3%
Contains more PotassiumPotassium	+277.3%
Contains more CopperCopper	+368.3%
Contains more ZincZinc	+266.7%
Contains more PhosphorusPhosphorus	+81.6%
Contains less SodiumSodium	-80%

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.

Mulberry

Prunes

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

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 B6Vitamin B6	+310%
Contains more Vitamin KVitamin K	+662.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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