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Date palm vs Prune - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Prune
Prune contains less Sugars (difference - 25.22g)
Which food is lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Prune
Prune is relatively richer in minerals
Which food is richer in vitamins?
Prune
Prune is relatively richer in vitamins
Which food is lower in Saturated Fat?
Date palm
Date palm is lower in Saturated Fat (difference - 0.056g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Date palm Prune
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Lower in price Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Date palm Prune
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
8
Date palm
33
Prune
Mineral Summary Score
22
Date palm
24
Prune

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Prune
Contains more Calcium +10.3%
Contains more Potassium +11.6%
Contains more Copper +36.4%
Contains more Zinc +51.7%
Contains more Phosphorus +11.3%
Equal in Iron - 0.93
Equal in Magnesium - 41
Equal in Sodium - 2
Contains more Calcium +10.3%
Contains more Potassium +11.6%
Contains more Copper +36.4%
Contains more Zinc +51.7%
Contains more Phosphorus +11.3%
Equal in Iron - 0.93
Equal in Magnesium - 41
Equal in Sodium - 2

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Prune
Contains more Vitamin B5 +39.6%
Contains more Vitamin C +50%
Contains more Vitamin A +7710%
Contains more Vitamin E +760%
Contains more Vitamin B2 +181.8%
Contains more Vitamin B3 +47.7%
Contains more Vitamin B6 +24.2%
Contains more Vitamin K +2103.7%
Equal in Vitamin B1 - 0.051
Contains more Vitamin B5 +39.6%
Contains more Vitamin C +50%
Contains more Vitamin A +7710%
Contains more Vitamin E +760%
Contains more Vitamin B2 +181.8%
Contains more Vitamin B3 +47.7%
Contains more Vitamin B6 +24.2%
Contains more Vitamin K +2103.7%
Equal in Vitamin B1 - 0.051

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
15%
Date palm
13%
Prune
Carbohydrates
75%
Date palm
64%
Prune
Fats
2%
Date palm
2%
Prune

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Date palm Prune Opinion
Calories 282 240 Date palm
Protein 2.45 2.18 Date palm
Fats 0.39 0.38 Date palm
Vitamin C 0.4 0.6 Prune
Carbs 75.03 63.88 Date palm
Cholesterol 0 0
Vitamin D 0 0
Iron 1.02 0.93 Date palm
Calcium 39 43 Prune
Potassium 656 732 Prune
Magnesium 43 41 Date palm
Sugars 63.35 38.13 Date palm
Fiber 8 7.1 Date palm
Copper 0.206 0.281 Prune
Zinc 0.29 0.44 Prune
Starch 5.11 Prune
Phosphorus 62 69 Prune
Sodium 2 2
Vitamin A 10 781 Prune
Vitamin E 0.05 0.43 Prune
Vitamin D 0 0
Vitamin B1 0.052 0.051 Date palm
Vitamin B2 0.066 0.186 Prune
Vitamin B3 1.274 1.882 Prune
Vitamin B5 0.589 0.422 Date palm
Vitamin B6 0.165 0.205 Prune
Vitamin B12 0 0
Vitamin K 2.7 59.5 Prune
Folic acid (B9) 0 0
Trans Fat 0 Prune
Saturated Fat 0.032 0.088 Date palm
Monounsaturated Fat 0.036 0.053 Prune
Polyunsaturated fat 0.019 0.062 Prune
Tryptophan 0.012 0.025 Prune
Threonine 0.043 0.049 Prune
Isoleucine 0.049 0.041 Date palm
Leucine 0.084 0.066 Date palm
Lysine 0.066 0.05 Date palm
Methionine 0.022 0.016 Date palm
Phenylalanine 0.05 0.052 Prune
Valine 0.071 0.056 Date palm
Histidine 0.032 0.027 Date palm
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.