Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Carrot
  5. Compare
  6. Carrot vs. Prunes

Carrot vs. Prunes — In-Depth Nutrition Comparison

Compare

A recap on differences between Carrot and Prunes

  • Carrot has more Vitamin A RAE, and Vitamin C, however, Prunes is higher in Vitamin K, Copper, Fiber, Potassium, Vitamin B2, Iron, Magnesium, and Manganese.
  • Carrot covers your daily Vitamin A RAE needs 88% more than Prunes.
  • Prunes contains 10 times less Vitamin C than Carrot. Carrot contains 5.9mg of Vitamin C, while Prunes contains 0.6mg.

Food varieties used in this article are Carrots, raw and Plums, dried (prunes), uncooked.

Infographic

Carrot 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.
Carrot
Carrot
0
:
10
Prunes
Prunes
Contains more Calcium +30.3%
Contains more Iron +210%
Contains more Magnesium +241.7%
Contains more Phosphorus +97.1%
Contains more Potassium +128.8%
Contains less Sodium -97.1%
Contains more Zinc +83.3%
Contains more Copper +524.4%
Contains more Manganese +109.1%
Contains more Selenium +200%
Carrot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 12% 9% 15% 29% 9% 7% 15% 19% 1%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains more Calcium +30.3%
Contains more Iron +210%
Contains more Magnesium +241.7%
Contains more Phosphorus +97.1%
Contains more Potassium +128.8%
Contains less Sodium -97.1%
Contains more Zinc +83.3%
Contains more Copper +524.4%
Contains more Manganese +109.1%
Contains more Selenium +200%

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.
Carrot
Carrot
5
:
5
Prunes
Prunes
Contains more Vitamin A +2039.1%
Contains more Vitamin E +53.5%
Contains more Vitamin C +883.3%
Contains more Vitamin B1 +29.4%
Contains more Folate +375%
Contains more Vitamin B2 +220.7%
Contains more Vitamin B3 +91.5%
Contains more Vitamin B5 +54.6%
Contains more Vitamin B6 +48.6%
Contains more Vitamin K +350.8%
Carrot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
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%
Contains more Vitamin A +2039.1%
Contains more Vitamin E +53.5%
Contains more Vitamin C +883.3%
Contains more Vitamin B1 +29.4%
Contains more Folate +375%
Contains more Vitamin B2 +220.7%
Contains more Vitamin B3 +91.5%
Contains more Vitamin B5 +54.6%
Contains more Vitamin B6 +48.6%
Contains more Vitamin K +350.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carrot
Carrot
1
:
4
Prunes
Prunes
Contains more Water +185.5%
Contains more Protein +134.4%
Contains more Fats +58.3%
Contains more Carbs +566.8%
Contains more Other +175%
Carrot
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
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
Contains more Water +185.5%
Contains more Protein +134.4%
Contains more Fats +58.3%
Contains more Carbs +566.8%
Contains more Other +175%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
Carrot
2
:
1
Prunes
Prunes
Contains less Saturated Fat -58%
Contains more Polyunsaturated fat +88.7%
Contains more Monounsaturated Fat +278.6%
Carrot
22% 8% 70%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 g
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains less Saturated Fat -58%
Contains more Polyunsaturated fat +88.7%
Contains more Monounsaturated Fat +278.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Carrot
Carrot
1
:
4
Prunes
Prunes
Contains more Sucrose +2293.3%
Contains more Starch +257.3%
Contains more Glucose +4215.3%
Contains more Fructose +2163.6%
Contains more Maltose +∞%
Carrot
23% 58% 10% 9%
Starch: 1.43 g
Sucrose: 3.59 g
Glucose: 0.59 g
Fructose: 0.55 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Prunes
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 Sucrose +2293.3%
Contains more Starch +257.3%
Contains more Glucose +4215.3%
Contains more Fructose +2163.6%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Carrot Prunes
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Carrot Prunes Opinion
Net carbs 6.78g 56.78g Prunes
Protein 0.93g 2.18g Prunes
Fats 0.24g 0.38g Prunes
Carbs 9.58g 63.88g Prunes
Calories 41kcal 240kcal Prunes
Starch 1.43g 5.11g Prunes
Fructose 0.55g 12.45g Prunes
Sugar 4.74g 38.13g Carrot
Fiber 2.8g 7.1g Prunes
Calcium 33mg 43mg Prunes
Iron 0.3mg 0.93mg Prunes
Magnesium 12mg 41mg Prunes
Phosphorus 35mg 69mg Prunes
Potassium 320mg 732mg Prunes
Sodium 69mg 2mg Prunes
Zinc 0.24mg 0.44mg Prunes
Copper 0.045mg 0.281mg Prunes
Manganese 0.143mg 0.299mg Prunes
Selenium 0.1µg 0.3µg Prunes
Vitamin A 16706IU 781IU Carrot
Vitamin A RAE 835µg 39µg Carrot
Vitamin E 0.66mg 0.43mg Carrot
Vitamin C 5.9mg 0.6mg Carrot
Vitamin B1 0.066mg 0.051mg Carrot
Vitamin B2 0.058mg 0.186mg Prunes
Vitamin B3 0.983mg 1.882mg Prunes
Vitamin B5 0.273mg 0.422mg Prunes
Vitamin B6 0.138mg 0.205mg Prunes
Folate 19µg 4µg Carrot
Vitamin K 13.2µg 59.5µg Prunes
Tryptophan 0.012mg 0.025mg Prunes
Threonine 0.191mg 0.049mg Carrot
Isoleucine 0.077mg 0.041mg Carrot
Leucine 0.102mg 0.066mg Carrot
Lysine 0.101mg 0.05mg Carrot
Methionine 0.02mg 0.016mg Carrot
Phenylalanine 0.061mg 0.052mg Carrot
Valine 0.069mg 0.056mg Carrot
Histidine 0.04mg 0.027mg Carrot
Saturated Fat 0.037g 0.088g Carrot
Monounsaturated Fat 0.014g 0.053g Prunes
Polyunsaturated fat 0.117g 0.062g Carrot

Which food is preferable for your diet?

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

People also compare

Carrot
Carrot vs Onion
Onion
Carrot
Carrot vs Potato
Potato
Carrot
Carrot vs Tomato
Tomato
Prunes
Prunes vs Plum
Plum
Prunes
Prunes vs Dried fruit
Dried fruit
Prunes
Prunes vs Quince
Quince

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
98%
Carrot
31%
Prunes
Minerals Daily Need Coverage Score
12%
Carrot
32%
Prunes

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 67mg)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is lower in Sugar?
Carrot
Carrot is lower in Sugar (difference - 33.39g)
Which food is lower in Saturated Fat?
Carrot
Carrot is lower in Saturated Fat (difference - 0.051g)
Which food is cheaper?
Carrot
Carrot is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.