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  6. Pineapple vs. Prunes

Pineapple vs. Prunes — In-Depth Nutrition Comparison

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What are the differences between Pineapple and Prunes?

  • Pineapple is higher in Vitamin C, and Manganese, yet Prunes is higher in Vitamin K, Fiber, Copper, Potassium, Vitamin B2, Phosphorus, Vitamin B3, and Iron.
  • Pineapple's daily need coverage for Vitamin C is 52% more.
  • Pineapple has 3 times more Manganese than Prunes. While Pineapple has 0.927mg of Manganese, Prunes has only 0.299mg.

We used Pineapple, raw, all varieties and Plums, dried (prunes), uncooked types in this article.

Infographic

Pineapple 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.
Pineapple
Pineapple
2
:
8
Prunes
Prunes
Contains less Sodium -50%
Contains more Manganese +210%
Contains more Calcium +230.8%
Contains more Iron +220.7%
Contains more Magnesium +241.7%
Contains more Phosphorus +762.5%
Contains more Potassium +571.6%
Contains more Zinc +266.7%
Contains more Copper +155.5%
Contains more Selenium +200%
Pineapple
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 11% 9% 4% 10% 1% 4% 37% 121% 1%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains less Sodium -50%
Contains more Manganese +210%
Contains more Calcium +230.8%
Contains more Iron +220.7%
Contains more Magnesium +241.7%
Contains more Phosphorus +762.5%
Contains more Potassium +571.6%
Contains more Zinc +266.7%
Contains more Copper +155.5%
Contains more Selenium +200%

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.
Pineapple
Pineapple
3
:
7
Prunes
Prunes
Contains more Vitamin C +7866.7%
Contains more Vitamin B1 +54.9%
Contains more Folate +350%
Contains more Vitamin A +1246.6%
Contains more Vitamin E +2050%
Contains more Vitamin B2 +481.3%
Contains more Vitamin B3 +276.4%
Contains more Vitamin B5 +98.1%
Contains more Vitamin B6 +83%
Contains more Vitamin K +8400%
Pineapple
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 1% 0% 160% 20% 8% 10% 13% 26% 14% 0% 2%
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 +7866.7%
Contains more Vitamin B1 +54.9%
Contains more Folate +350%
Contains more Vitamin A +1246.6%
Contains more Vitamin E +2050%
Contains more Vitamin B2 +481.3%
Contains more Vitamin B3 +276.4%
Contains more Vitamin B5 +98.1%
Contains more Vitamin B6 +83%
Contains more Vitamin K +8400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pineapple
Pineapple
1
:
4
Prunes
Prunes
Contains more Water +178.1%
Contains more Protein +303.7%
Contains more Fats +216.7%
Contains more Carbs +386.9%
Contains more Other +1100%
Pineapple
13% 86%
Protein: 0.54 g
Fats: 0.12 g
Carbs: 13.12 g
Water: 86 g
Other: 0.22 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 +178.1%
Contains more Protein +303.7%
Contains more Fats +216.7%
Contains more Carbs +386.9%
Contains more Other +1100%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pineapple
Pineapple
1
:
2
Prunes
Prunes
Contains less Saturated Fat -89.8%
Contains more Monounsaturated Fat +307.7%
Contains more Polyunsaturated fat +55%
Pineapple
15% 21% 65%
Saturated Fat: 0.009 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.04 g
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains less Saturated Fat -89.8%
Contains more Monounsaturated Fat +307.7%
Contains more Polyunsaturated fat +55%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pineapple
Pineapple
1
:
4
Prunes
Prunes
Contains more Sucrose +3893.3%
Contains more Starch +∞%
Contains more Glucose +1371.7%
Contains more Fructose +487.3%
Contains more Maltose +∞%
Pineapple
61% 18% 22%
Starch: 0 g
Sucrose: 5.99 g
Glucose: 1.73 g
Fructose: 2.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Prunes
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 Sucrose +3893.3%
Contains more Starch +∞%
Contains more Glucose +1371.7%
Contains more Fructose +487.3%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pineapple Prunes Opinion
Net carbs 11.72g 56.78g Prunes
Protein 0.54g 2.18g Prunes
Fats 0.12g 0.38g Prunes
Carbs 13.12g 63.88g Prunes
Calories 50kcal 240kcal Prunes
Starch 0g 5.11g Prunes
Fructose 2.12g 12.45g Prunes
Sugar 9.85g 38.13g Pineapple
Fiber 1.4g 7.1g Prunes
Calcium 13mg 43mg Prunes
Iron 0.29mg 0.93mg Prunes
Magnesium 12mg 41mg Prunes
Phosphorus 8mg 69mg Prunes
Potassium 109mg 732mg Prunes
Sodium 1mg 2mg Pineapple
Zinc 0.12mg 0.44mg Prunes
Copper 0.11mg 0.281mg Prunes
Manganese 0.927mg 0.299mg Pineapple
Selenium 0.1µg 0.3µg Prunes
Vitamin A 58IU 781IU Prunes
Vitamin A RAE 3µg 39µg Prunes
Vitamin E 0.02mg 0.43mg Prunes
Vitamin C 47.8mg 0.6mg Pineapple
Vitamin B1 0.079mg 0.051mg Pineapple
Vitamin B2 0.032mg 0.186mg Prunes
Vitamin B3 0.5mg 1.882mg Prunes
Vitamin B5 0.213mg 0.422mg Prunes
Vitamin B6 0.112mg 0.205mg Prunes
Folate 18µg 4µg Pineapple
Vitamin K 0.7µg 59.5µg Prunes
Tryptophan 0.005mg 0.025mg Prunes
Threonine 0.019mg 0.049mg Prunes
Isoleucine 0.019mg 0.041mg Prunes
Leucine 0.024mg 0.066mg Prunes
Lysine 0.026mg 0.05mg Prunes
Methionine 0.012mg 0.016mg Prunes
Phenylalanine 0.021mg 0.052mg Prunes
Valine 0.024mg 0.056mg Prunes
Histidine 0.01mg 0.027mg Prunes
Saturated Fat 0.009g 0.088g Pineapple
Monounsaturated Fat 0.013g 0.053g Prunes
Polyunsaturated fat 0.04g 0.062g Prunes

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pineapple 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
21%
Pineapple
31%
Prunes
Minerals Daily Need Coverage Score
20%
Pineapple
32%
Prunes

Comparison summary

Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 37)
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Pineapple
Pineapple is lower in Sugar (difference - 28.28g)
Which food contains less Sodium?
Pineapple
Pineapple contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Pineapple
Pineapple is lower in Saturated Fat (difference - 0.079g)
Which food is cheaper?
Pineapple
Pineapple is cheaper (difference - $1.4)
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. Pineapple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169124/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.