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  6. Fruit salad vs. Prunes

Fruit salad vs. Prunes — In-Depth Nutrition Comparison

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The main differences between Fruit salad and Prunes

  • Fruit salad contains less Copper, Fiber, Potassium, Vitamin B6, Vitamin B2, Vitamin B3, Iron, Magnesium, Phosphorus, and Vitamin B5 than Prunes.
  • Daily need coverage for Copper from Prunes is 26% higher.

Food types used in this article are Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids and Plums, dried (prunes), uncooked.

Infographic

Fruit salad 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.
Fruit salad
Fruit salad
0
:
10
Prunes
Prunes
Contains more Calcium +290.9%
Contains more Iron +272%
Contains more Magnesium +412.5%
Contains more Phosphorus +392.9%
Contains more Potassium +531%
Contains less Sodium -60%
Contains more Zinc +214.3%
Contains more Copper +462%
Contains more Manganese +98%
Fruit salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 6% 6% 11% 1% 4% 17% 20% 0%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains more Calcium +290.9%
Contains more Iron +272%
Contains more Magnesium +412.5%
Contains more Phosphorus +392.9%
Contains more Potassium +531%
Contains less Sodium -60%
Contains more Zinc +214.3%
Contains more Copper +462%
Contains more Manganese +98%

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.
Fruit salad
Fruit salad
1
:
9
Prunes
Prunes
Contains more Vitamin C +450%
Contains more Vitamin A +30.2%
Contains more Vitamin B1 +363.6%
Contains more Vitamin B2 +1228.6%
Contains more Vitamin B3 +428.7%
Contains more Vitamin B5 +696.2%
Contains more Vitamin B6 +659.3%
Contains more Folate +33.3%
Fruit salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0%
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 C +450%
Contains more Vitamin A +30.2%
Contains more Vitamin B1 +363.6%
Contains more Vitamin B2 +1228.6%
Contains more Vitamin B3 +428.7%
Contains more Vitamin B5 +696.2%
Contains more Vitamin B6 +659.3%
Contains more Folate +33.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fruit salad
Fruit salad
1
:
4
Prunes
Prunes
Contains more Water +178.6%
Contains more Protein +327.5%
Contains more Fats +1166.7%
Contains more Carbs +389.5%
Contains more Other +915.4%
Fruit salad
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 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 +178.6%
Contains more Protein +327.5%
Contains more Fats +1166.7%
Contains more Carbs +389.5%
Contains more Other +915.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fruit salad
Fruit salad
1
:
2
Prunes
Prunes
Contains less Saturated Fat -95.5%
Contains more Monounsaturated Fat +960%
Contains more Polyunsaturated fat +463.6%
Fruit salad
20% 25% 55%
Saturated Fat: 0.004 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.011 g
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains less Saturated Fat -95.5%
Contains more Monounsaturated Fat +960%
Contains more Polyunsaturated fat +463.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fruit salad Prunes Opinion
Net carbs 12.05g 56.78g Prunes
Protein 0.51g 2.18g Prunes
Fats 0.03g 0.38g Prunes
Carbs 13.05g 63.88g Prunes
Calories 50kcal 240kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 38.13g Fruit salad
Fiber 1g 7.1g Prunes
Calcium 11mg 43mg Prunes
Iron 0.25mg 0.93mg Prunes
Magnesium 8mg 41mg Prunes
Phosphorus 14mg 69mg Prunes
Potassium 116mg 732mg Prunes
Sodium 5mg 2mg Prunes
Zinc 0.14mg 0.44mg Prunes
Copper 0.05mg 0.281mg Prunes
Manganese 0.151mg 0.299mg Prunes
Selenium 0.3µg Prunes
Vitamin A 600IU 781IU Prunes
Vitamin A RAE 30µg 39µg Prunes
Vitamin E 0.43mg Prunes
Vitamin C 3.3mg 0.6mg Fruit salad
Vitamin B1 0.011mg 0.051mg Prunes
Vitamin B2 0.014mg 0.186mg Prunes
Vitamin B3 0.356mg 1.882mg Prunes
Vitamin B5 0.053mg 0.422mg Prunes
Vitamin B6 0.027mg 0.205mg Prunes
Folate 3µg 4µg Prunes
Vitamin K 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 0.004g 0.088g Fruit salad
Monounsaturated Fat 0.005g 0.053g Prunes
Polyunsaturated fat 0.011g 0.062g Prunes

Which food is preferable for your diet?

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

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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
6%
Fruit salad
31%
Prunes
Minerals Daily Need Coverage Score
8%
Fruit salad
32%
Prunes

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 25)
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?
Fruit salad
Fruit salad is lower in Sugar (difference - 38.13g)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.084g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $2)
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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.