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Corn vs. Prunes — In-Depth Nutrition Comparison

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How are Corn and Prunes different?

  • Corn is higher in Vitamin B5, and Vitamin C, however, Prunes is richer in Vitamin K, Copper, Fiber, Potassium, Vitamin B2, Iron, Manganese, and Vitamin B6.
  • Daily need coverage for Vitamin K from Prunes is 49% higher.
  • Corn contains 9 times more Vitamin C than Prunes. While Corn contains 5.5mg of Vitamin C, Prunes contains only 0.6mg.

Corn, sweet, yellow, cooked, boiled, drained, without salt and Plums, dried (prunes), uncooked are the varieties used in this article.

Infographic

Corn 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.
Corn
3
:
7
Prunes
Contains more Phosphorus +11.6%
Contains less Sodium -50%
Contains more Zinc +40.9%
Contains more Calcium +1333.3%
Contains more Iron +106.7%
Contains more Magnesium +57.7%
Contains more Potassium +235.8%
Contains more Copper +473.5%
Contains more Manganese +79%
Contains more Selenium +50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains more Phosphorus +11.6%
Contains less Sodium -50%
Contains more Zinc +40.9%
Contains more Calcium +1333.3%
Contains more Iron +106.7%
Contains more Magnesium +57.7%
Contains more Potassium +235.8%
Contains more Copper +473.5%
Contains more Manganese +79%
Contains more Selenium +50%

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.
Corn
4
:
6
Prunes
Contains more Vitamin C +816.7%
Contains more Vitamin B1 +82.4%
Contains more Vitamin B5 +87.7%
Contains more Folate +475%
Contains more Vitamin A +197%
Contains more Vitamin E +377.8%
Contains more Vitamin B2 +226.3%
Contains more Vitamin B3 +11.8%
Contains more Vitamin B6 +47.5%
Contains more Vitamin K +14775%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
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 +816.7%
Contains more Vitamin B1 +82.4%
Contains more Vitamin B5 +87.7%
Contains more Folate +475%
Contains more Vitamin A +197%
Contains more Vitamin E +377.8%
Contains more Vitamin B2 +226.3%
Contains more Vitamin B3 +11.8%
Contains more Vitamin B6 +47.5%
Contains more Vitamin K +14775%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
3
:
2
Prunes
Contains more Protein +56.4%
Contains more Fats +294.7%
Contains more Water +137.4%
Contains more Carbs +204.5%
Contains more Other +277.1%
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
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 Protein +56.4%
Contains more Fats +294.7%
Contains more Water +137.4%
Contains more Carbs +204.5%
Contains more Other +277.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
2
:
1
Prunes
Contains more Monounsaturated Fat +605.7%
Contains more Polyunsaturated fat +872.6%
Contains less Saturated Fat -55.3%
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains more Monounsaturated Fat +605.7%
Contains more Polyunsaturated fat +872.6%
Contains less Saturated Fat -55.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Corn
3
:
2
Prunes
Contains more Starch +40.3%
Contains more Sucrose +1726.7%
Contains more Maltose +183.3%
Contains more Glucose +2931%
Contains more Fructose +1475.9%
61% 23% 7% 7%
Starch: 7.17 g
Sucrose: 2.74 g
Glucose: 0.84 g
Fructose: 0.79 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
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 Starch +40.3%
Contains more Sucrose +1726.7%
Contains more Maltose +183.3%
Contains more Glucose +2931%
Contains more Fructose +1475.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corn Prunes Opinion
Net carbs 18.58g 56.78g Prunes
Protein 3.41g 2.18g Corn
Fats 1.5g 0.38g Corn
Carbs 20.98g 63.88g Prunes
Calories 96kcal 240kcal Prunes
Starch 7.17g 5.11g Corn
Fructose 0.79g 12.45g Prunes
Sugar 4.54g 38.13g Corn
Fiber 2.4g 7.1g Prunes
Calcium 3mg 43mg Prunes
Iron 0.45mg 0.93mg Prunes
Magnesium 26mg 41mg Prunes
Phosphorus 77mg 69mg Corn
Potassium 218mg 732mg Prunes
Sodium 1mg 2mg Corn
Zinc 0.62mg 0.44mg Corn
Copper 0.049mg 0.281mg Prunes
Manganese 0.167mg 0.299mg Prunes
Selenium 0.2µg 0.3µg Prunes
Vitamin A 263IU 781IU Prunes
Vitamin A RAE 13µg 39µg Prunes
Vitamin E 0.09mg 0.43mg Prunes
Vitamin C 5.5mg 0.6mg Corn
Vitamin B1 0.093mg 0.051mg Corn
Vitamin B2 0.057mg 0.186mg Prunes
Vitamin B3 1.683mg 1.882mg Prunes
Vitamin B5 0.792mg 0.422mg Corn
Vitamin B6 0.139mg 0.205mg Prunes
Folate 23µg 4µg Corn
Vitamin K 0.4µg 59.5µg Prunes
Tryptophan 0.023mg 0.025mg Prunes
Threonine 0.133mg 0.049mg Corn
Isoleucine 0.133mg 0.041mg Corn
Leucine 0.358mg 0.066mg Corn
Lysine 0.141mg 0.05mg Corn
Methionine 0.069mg 0.016mg Corn
Phenylalanine 0.155mg 0.052mg Corn
Valine 0.191mg 0.056mg Corn
Histidine 0.091mg 0.027mg Corn
Saturated Fat 0.197g 0.088g Prunes
Monounsaturated Fat 0.374g 0.053g Corn
Polyunsaturated fat 0.603g 0.062g Corn

Which food is preferable for your diet?

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

People also compare

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
17%
Corn
31%
Prunes
Minerals Daily Need Coverage Score
14%
Corn
32%
Prunes

Comparison summary

Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 0.109g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is lower in Sugar?
Corn
Corn is lower in Sugar (difference - 33.59g)
Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 1mg)
Which food is cheaper?
Corn
Corn is cheaper (difference - $0.8)
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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.