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Dried fruit vs Prune - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Prune
Prune contains less Sugars (difference - 15.31g)
Which food contains less Sodium?
Prune
Prune contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 2)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.071g)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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.
Dried fruit Prune
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Dried fruit 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
32
Dried fruit
33
Prune
Mineral Summary Score
33
Dried fruit
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
:
3
Prune
Contains more Iron +186%
Contains more Calcium +27.9%
Contains more Potassium +58.7%
Contains more Copper +22.1%
Contains more Magnesium +28.1%
Contains more Zinc +12.8%
Contains less Sodium -80%
Equal in Phosphorus - 69
Contains more Iron +186%
Contains more Calcium +27.9%
Contains more Potassium +58.7%
Contains more Copper +22.1%
Contains more Magnesium +28.1%
Contains more Zinc +12.8%
Contains less Sodium -80%
Equal in Phosphorus - 69

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
:
4
Prune
Contains more Vitamin C +66.7%
Contains more Vitamin A +361.5%
Contains more Vitamin E +907%
Contains more Vitamin B3 +37.6%
Contains more Vitamin B5 +22.3%
Contains more Vitamin B1 +240%
Contains more Vitamin B2 +151.4%
Contains more Vitamin B6 +43.4%
Contains more Vitamin K +1819.4%
Contains more Vitamin C +66.7%
Contains more Vitamin A +361.5%
Contains more Vitamin E +907%
Contains more Vitamin B3 +37.6%
Contains more Vitamin B5 +22.3%
Contains more Vitamin B1 +240%
Contains more Vitamin B2 +151.4%
Contains more Vitamin B6 +43.4%
Contains more Vitamin K +1819.4%

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
20%
Dried fruit
13%
Prune
Carbohydrates
63%
Dried fruit
64%
Prune
Fats
2%
Dried fruit
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 Dried fruit Prune Opinion
Calories 241 240 Dried fruit
Protein 3.39 2.18 Dried fruit
Fats 0.51 0.38 Dried fruit
Vitamin C 1 0.6 Dried fruit
Carbs 62.64 63.88 Prune
Cholesterol 0 0
Vitamin D 0 0
Iron 2.66 0.93 Dried fruit
Calcium 55 43 Dried fruit
Potassium 1162 732 Dried fruit
Magnesium 32 41 Prune
Sugars 53.44 38.13 Dried fruit
Fiber 7.3 7.1 Dried fruit
Copper 0.343 0.281 Dried fruit
Zinc 0.39 0.44 Prune
Starch 0.35 5.11 Prune
Phosphorus 71 69 Dried fruit
Sodium 10 2 Prune
Vitamin A 3604 781 Dried fruit
Vitamin E 4.33 0.43 Dried fruit
Vitamin D 0 0
Vitamin B1 0.015 0.051 Prune
Vitamin B2 0.074 0.186 Prune
Vitamin B3 2.589 1.882 Dried fruit
Vitamin B5 0.516 0.422 Dried fruit
Vitamin B6 0.143 0.205 Prune
Vitamin B12 0 0
Vitamin K 3.1 59.5 Prune
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 0.017 0.088 Dried fruit
Monounsaturated Fat 0.074 0.053 Dried fruit
Polyunsaturated fat 0.074 0.062 Dried fruit
Tryptophan 0.016 0.025 Prune
Threonine 0.073 0.049 Dried fruit
Isoleucine 0.063 0.041 Dried fruit
Leucine 0.105 0.066 Dried fruit
Lysine 0.083 0.05 Dried fruit
Methionine 0.015 0.016 Prune
Phenylalanine 0.062 0.052 Dried fruit
Valine 0.078 0.056 Dried fruit
Histidine 0.047 0.027 Dried fruit
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.