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  6. Prunes vs. Acerola

Prunes vs. Acerola — In-Depth Nutrition Comparison

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Important differences between Prunes and Acerola

  • Prunes has more Fiber, Copper, Potassium, Vitamin B6, Vitamin B2, Vitamin B3, Iron, Phosphorus, and Magnesium, however, Acerola is richer in Vitamin C.
  • Acerola's daily need coverage for Vitamin C is 1863% more.
  • Prunes contains 23 times more Vitamin B6 than Acerola. Prunes contains 0.205mg of Vitamin B6, while Acerola contains 0.009mg.

The food varieties used in the comparison are Plums, dried (prunes), uncooked and Acerola, (west indian cherry), raw.

Infographic

Prunes vs Acerola 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.
Prunes
Prunes
9
:
1
Acerola
Acerola
Contains more Calcium +258.3%
Contains more Iron +365%
Contains more Magnesium +127.8%
Contains more Phosphorus +527.3%
Contains more Potassium +401.4%
Contains less Sodium -71.4%
Contains more Zinc +340%
Contains more Copper +226.7%
Contains more Selenium +100%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Acerola
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 8% 13% 5% 13% 1% 3% 29% 0% 4%
Contains more Calcium +258.3%
Contains more Iron +365%
Contains more Magnesium +127.8%
Contains more Phosphorus +527.3%
Contains more Potassium +401.4%
Contains less Sodium -71.4%
Contains more Zinc +340%
Contains more Copper +226.7%
Contains more Selenium +100%

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.
Prunes
Prunes
9
:
2
Acerola
Acerola
Contains more Vitamin B1 +155%
Contains more Vitamin B2 +210%
Contains more Vitamin B3 +370.5%
Contains more Vitamin B5 +36.6%
Contains more Vitamin B6 +2177.8%
Contains more Vitamin C +279500%
Contains more Folate +250%
Equal in Vitamin A - 767
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%
Acerola
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 0% 0% 5592% 5% 14% 8% 19% 3% 11% 0% 0%
Contains more Vitamin B1 +155%
Contains more Vitamin B2 +210%
Contains more Vitamin B3 +370.5%
Contains more Vitamin B5 +36.6%
Contains more Vitamin B6 +2177.8%
Contains more Vitamin C +279500%
Contains more Folate +250%
Equal in Vitamin A - 767

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
4
:
1
Acerola
Acerola
Contains more Protein +445%
Contains more Fats +26.7%
Contains more Carbs +730.7%
Contains more Other +1220%
Contains more Water +195.6%
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
Acerola
8% 91%
Protein: 0.4 g
Fats: 0.3 g
Carbs: 7.69 g
Water: 91.41 g
Other: 0.2 g
Contains more Protein +445%
Contains more Fats +26.7%
Contains more Carbs +730.7%
Contains more Other +1220%
Contains more Water +195.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
0
:
3
Acerola
Acerola
Contains less Saturated Fat -22.7%
Contains more Monounsaturated Fat +54.7%
Contains more Polyunsaturated fat +45.2%
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Acerola
28% 34% 38%
Saturated Fat: 0.068 g
Monounsaturated Fat: 0.082 g
Polyunsaturated fat: 0.09 g
Contains less Saturated Fat -22.7%
Contains more Monounsaturated Fat +54.7%
Contains more Polyunsaturated fat +45.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Acerola Opinion
Net carbs 56.78g 6.59g Prunes
Protein 2.18g 0.4g Prunes
Fats 0.38g 0.3g Prunes
Carbs 63.88g 7.69g Prunes
Calories 240kcal 32kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 38.13g Acerola
Fiber 7.1g 1.1g Prunes
Calcium 43mg 12mg Prunes
Iron 0.93mg 0.2mg Prunes
Magnesium 41mg 18mg Prunes
Phosphorus 69mg 11mg Prunes
Potassium 732mg 146mg Prunes
Sodium 2mg 7mg Prunes
Zinc 0.44mg 0.1mg Prunes
Copper 0.281mg 0.086mg Prunes
Manganese 0.299mg Prunes
Selenium 0.3µg 0.6µg Acerola
Vitamin A 781IU 767IU Prunes
Vitamin A RAE 39µg 38µg Prunes
Vitamin E 0.43mg Prunes
Vitamin C 0.6mg 1677.6mg Acerola
Vitamin B1 0.051mg 0.02mg Prunes
Vitamin B2 0.186mg 0.06mg Prunes
Vitamin B3 1.882mg 0.4mg Prunes
Vitamin B5 0.422mg 0.309mg Prunes
Vitamin B6 0.205mg 0.009mg Prunes
Folate 4µg 14µg Acerola
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 0.088g 0.068g Acerola
Monounsaturated Fat 0.053g 0.082g Acerola
Polyunsaturated fat 0.062g 0.09g Acerola

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Acerola
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
31%
Prunes
475%
Acerola
Minerals Daily Need Coverage Score
32%
Prunes
8%
Acerola

Comparison summary

Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 5mg)
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Acerola
Acerola is lower in Sugar (difference - 38.13g)
Which food is lower in Saturated Fat?
Acerola
Acerola is lower in Saturated Fat (difference - 0.02g)
Which food is lower in glycemic index?
Acerola
Acerola is lower in glycemic index (difference - 29)
Which food is cheaper?
Acerola
Acerola 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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients
  2. Acerola - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171686/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.