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Grape vs Prune - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Prune
Prune is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 17)
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 contains less Sugars?
Grape
Grape contains less Sugars (difference - 21.88g)
Which food is cheaper?
Grape
Grape is cheaper (difference - $1.5)
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)

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Grape 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
11
Grape
33
Prune
Mineral Summary Score
5
Grape
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
Grape
0
:
7
Prune
Contains more Iron +220.7%
Contains more Calcium +207.1%
Contains more Potassium +283.2%
Contains more Magnesium +720%
Contains more Copper +602.5%
Contains more Zinc +1000%
Contains more Phosphorus +590%
Equal in Sodium - 2
Contains more Iron +220.7%
Contains more Calcium +207.1%
Contains more Potassium +283.2%
Contains more Magnesium +720%
Contains more Copper +602.5%
Contains more Zinc +1000%
Contains more Phosphorus +590%
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
Grape
2
:
7
Prune
Contains more Vitamin C +566.7%
Contains more Vitamin B1 +80.4%
Contains more Vitamin A +681%
Contains more Vitamin E +126.3%
Contains more Vitamin B2 +226.3%
Contains more Vitamin B3 +527.3%
Contains more Vitamin B5 +1658.3%
Contains more Vitamin B6 +86.4%
Contains more Vitamin K +307.5%
Contains more Vitamin C +566.7%
Contains more Vitamin B1 +80.4%
Contains more Vitamin A +681%
Contains more Vitamin E +126.3%
Contains more Vitamin B2 +226.3%
Contains more Vitamin B3 +527.3%
Contains more Vitamin B5 +1658.3%
Contains more Vitamin B6 +86.4%
Contains more Vitamin K +307.5%

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
4%
Grape
13%
Prune
Carbohydrates
17%
Grape
64%
Prune
Fats
2%
Grape
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 Grape Prune Opinion
Calories 67 240 Prune
Protein 0.63 2.18 Prune
Fats 0.35 0.38 Prune
Vitamin C 4 0.6 Grape
Carbs 17.15 63.88 Prune
Cholesterol 0 0
Vitamin D 0 0
Iron 0.29 0.93 Prune
Calcium 14 43 Prune
Potassium 191 732 Prune
Magnesium 5 41 Prune
Sugars 16.25 38.13 Prune
Fiber 0.9 7.1 Prune
Copper 0.04 0.281 Prune
Zinc 0.04 0.44 Prune
Starch 5.11 Prune
Phosphorus 10 69 Prune
Sodium 2 2
Vitamin A 100 781 Prune
Vitamin E 0.19 0.43 Prune
Vitamin D 0 0
Vitamin B1 0.092 0.051 Grape
Vitamin B2 0.057 0.186 Prune
Vitamin B3 0.3 1.882 Prune
Vitamin B5 0.024 0.422 Prune
Vitamin B6 0.11 0.205 Prune
Vitamin B12 0 0
Vitamin K 14.6 59.5 Prune
Folic acid (B9) 0 0
Trans Fat 0 Prune
Saturated Fat 0.114 0.088 Prune
Monounsaturated Fat 0.014 0.053 Prune
Polyunsaturated fat 0.102 0.062 Grape
Tryptophan 0.003 0.025 Prune
Threonine 0.017 0.049 Prune
Isoleucine 0.005 0.041 Prune
Leucine 0.013 0.066 Prune
Lysine 0.014 0.05 Prune
Methionine 0.021 0.016 Grape
Phenylalanine 0.013 0.052 Prune
Valine 0.017 0.056 Prune
Histidine 0.023 0.027 Prune
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.