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Blackberry vs. Prunes — In-Depth Nutrition Comparison

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Summary of differences between Blackberry and Prunes

  • Blackberry has more Vitamin C, and Manganese, while Prunes has more Vitamin K, Potassium, Vitamin B6, Copper, Vitamin B2, Vitamin B3, Fiber, and Phosphorus.
  • Prunes covers your daily need of Vitamin K 33% more than Blackberry.
  • Blackberry contains 35 times more Vitamin C than Prunes. While Blackberry contains 21mg of Vitamin C, Prunes contains only 0.6mg.

These are the specific foods used in this comparison Blackberries, raw and Plums, dried (prunes), uncooked.

Infographic

Blackberry vs Prunes 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.
Contains less Sodium -50%
Contains more Zinc +20.5%
Contains more Manganese +116.1%
Contains more Selenium +33.3%
Contains more Calcium +48.3%
Contains more Iron +50%
Contains more Magnesium +105%
Contains more Phosphorus +213.6%
Contains more Potassium +351.9%
Contains more Copper +70.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 24% 15% 10% 15% 1% 15% 56% 85% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains less Sodium -50%
Contains more Zinc +20.5%
Contains more Manganese +116.1%
Contains more Selenium +33.3%
Contains more Calcium +48.3%
Contains more Iron +50%
Contains more Magnesium +105%
Contains more Phosphorus +213.6%
Contains more Potassium +351.9%
Contains more Copper +70.3%

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.
:
7
Prunes
Contains more Vitamin E +172.1%
Contains more Vitamin C +3400%
Contains more Folate +525%
Contains more Vitamin A +265%
Contains more Vitamin B1 +155%
Contains more Vitamin B2 +615.4%
Contains more Vitamin B3 +191.3%
Contains more Vitamin B5 +52.9%
Contains more Vitamin B6 +583.3%
Contains more Vitamin K +200.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 24% 0% 70% 5% 6% 13% 17% 7% 19% 0% 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%
Contains more Vitamin E +172.1%
Contains more Vitamin C +3400%
Contains more Folate +525%
Contains more Vitamin A +265%
Contains more Vitamin B1 +155%
Contains more Vitamin B2 +615.4%
Contains more Vitamin B3 +191.3%
Contains more Vitamin B5 +52.9%
Contains more Vitamin B6 +583.3%
Contains more Vitamin K +200.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +28.9%
Contains more Water +185.1%
Contains more Protein +56.8%
Contains more Carbs +564.7%
Contains more Other +633.3%
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more Fats +28.9%
Contains more Water +185.1%
Contains more Protein +56.8%
Contains more Carbs +564.7%
Contains more Other +633.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -84.1%
Contains more Polyunsaturated fat +351.6%
Contains more Monounsaturated Fat +12.8%
4% 14% 82%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.28 g
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains less Saturated Fat -84.1%
Contains more Polyunsaturated fat +351.6%
Contains more Monounsaturated Fat +12.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Maltose +16.7%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +114.3%
Contains more Glucose +1002.2%
Contains more Fructose +418.8%
47% 49%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 2.31 g
Fructose: 2.4 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0.03 g
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Contains more Maltose +16.7%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +114.3%
Contains more Glucose +1002.2%
Contains more Fructose +418.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Blackberry Prunes
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium 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 Blackberry Prunes Opinion
Net carbs 4.31g 56.78g Prunes
Protein 1.39g 2.18g Prunes
Fats 0.49g 0.38g Blackberry
Carbs 9.61g 63.88g Prunes
Calories 43kcal 240kcal Prunes
Starch 0g 5.11g Prunes
Fructose 2.4g 12.45g Prunes
Sugar 4.88g 38.13g Blackberry
Fiber 5.3g 7.1g Prunes
Calcium 29mg 43mg Prunes
Iron 0.62mg 0.93mg Prunes
Magnesium 20mg 41mg Prunes
Phosphorus 22mg 69mg Prunes
Potassium 162mg 732mg Prunes
Sodium 1mg 2mg Blackberry
Zinc 0.53mg 0.44mg Blackberry
Copper 0.165mg 0.281mg Prunes
Manganese 0.646mg 0.299mg Blackberry
Selenium 0.4µg 0.3µg Blackberry
Vitamin A 214IU 781IU Prunes
Vitamin A RAE 11µg 39µg Prunes
Vitamin E 1.17mg 0.43mg Blackberry
Vitamin C 21mg 0.6mg Blackberry
Vitamin B1 0.02mg 0.051mg Prunes
Vitamin B2 0.026mg 0.186mg Prunes
Vitamin B3 0.646mg 1.882mg Prunes
Vitamin B5 0.276mg 0.422mg Prunes
Vitamin B6 0.03mg 0.205mg Prunes
Folate 25µg 4µg Blackberry
Vitamin K 19.8µg 59.5µg 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 0.014g 0.088g Blackberry
Monounsaturated Fat 0.047g 0.053g Prunes
Polyunsaturated fat 0.28g 0.062g Blackberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Prunes
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
18%
Blackberry
31%
Prunes
Minerals Daily Need Coverage Score
23%
Blackberry
32%
Prunes

Comparison summary

Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Blackberry
Blackberry is lower in Sugar (difference - 33.25g)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.074g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 4)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $1.7)
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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/nutrients
  2. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.