Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Prunes
  5. Compare
  6. Prunes vs. Apple

Prunes vs. Apple — In-Depth Nutrition Comparison

Compare

The main differences between Prunes and Apple

  • Apple contains less Vitamin K, Copper, Fiber, Potassium, Vitamin B6, Vitamin B2, Manganese, Vitamin B3, Iron, and Magnesium than Prunes.
  • Daily need coverage for Vitamin K from Prunes is 48% higher.
  • Apple has 21 times less Vitamin B3 than Prunes. Prunes has 1.882mg of Vitamin B3, while Apple has 0.091mg.

Food types used in this article are Plums, dried (prunes), uncooked and Apples, raw, with skin.

Infographic

Prunes vs Apple 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
Apple
Apple
Contains more Calcium +616.7%
Contains more Iron +675%
Contains more Magnesium +720%
Contains more Phosphorus +527.3%
Contains more Potassium +584.1%
Contains more Zinc +1000%
Contains more Copper +940.7%
Contains more Manganese +754.3%
Contains more Selenium +∞%
Contains less Sodium -50%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Apple
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 4% 5% 10% 1% 2% 9% 5% 0%
Contains more Calcium +616.7%
Contains more Iron +675%
Contains more Magnesium +720%
Contains more Phosphorus +527.3%
Contains more Potassium +584.1%
Contains more Zinc +1000%
Contains more Copper +940.7%
Contains more Manganese +754.3%
Contains more Selenium +∞%
Contains less Sodium -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.
Prunes
Prunes
9
:
1
Apple
Apple
Contains more Vitamin A +1346.3%
Contains more Vitamin E +138.9%
Contains more Vitamin B1 +200%
Contains more Vitamin B2 +615.4%
Contains more Vitamin B3 +1968.1%
Contains more Vitamin B5 +591.8%
Contains more Vitamin B6 +400%
Contains more Folate +33.3%
Contains more Vitamin K +2604.5%
Contains more Vitamin C +666.7%
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%
Apple
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6%
Contains more Vitamin A +1346.3%
Contains more Vitamin E +138.9%
Contains more Vitamin B1 +200%
Contains more Vitamin B2 +615.4%
Contains more Vitamin B3 +1968.1%
Contains more Vitamin B5 +591.8%
Contains more Vitamin B6 +400%
Contains more Folate +33.3%
Contains more Vitamin K +2604.5%
Contains more Vitamin C +666.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
4
:
1
Apple
Apple
Contains more Protein +738.5%
Contains more Fats +123.5%
Contains more Carbs +362.6%
Contains more Other +1220%
Contains more Water +176.7%
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
Apple
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Contains more Protein +738.5%
Contains more Fats +123.5%
Contains more Carbs +362.6%
Contains more Other +1220%
Contains more Water +176.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
2
:
1
Apple
Apple
Contains more Monounsaturated Fat +657.1%
Contains more Polyunsaturated fat +21.6%
Contains less Saturated Fat -68.2%
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Apple
33% 8% 59%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.051 g
Contains more Monounsaturated Fat +657.1%
Contains more Polyunsaturated fat +21.6%
Contains less Saturated Fat -68.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
Prunes
4
:
1
Apple
Apple
Contains more Starch +10120%
Contains more Glucose +947.7%
Contains more Fructose +111%
Contains more Maltose +∞%
Contains more Sucrose +1280%
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
Apple
20% 23% 56%
Starch: 0.05 g
Sucrose: 2.07 g
Glucose: 2.43 g
Fructose: 5.9 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +10120%
Contains more Glucose +947.7%
Contains more Fructose +111%
Contains more Maltose +∞%
Contains more Sucrose +1280%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Prunes Apple
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 Prunes Apple Opinion
Net carbs 56.78g 11.41g Prunes
Protein 2.18g 0.26g Prunes
Fats 0.38g 0.17g Prunes
Carbs 63.88g 13.81g Prunes
Calories 240kcal 52kcal Prunes
Starch 5.11g 0.05g Prunes
Fructose 12.45g 5.9g Prunes
Sugar 38.13g 10.39g Apple
Fiber 7.1g 2.4g Prunes
Calcium 43mg 6mg Prunes
Iron 0.93mg 0.12mg Prunes
Magnesium 41mg 5mg Prunes
Phosphorus 69mg 11mg Prunes
Potassium 732mg 107mg Prunes
Sodium 2mg 1mg Apple
Zinc 0.44mg 0.04mg Prunes
Copper 0.281mg 0.027mg Prunes
Manganese 0.299mg 0.035mg Prunes
Selenium 0.3µg 0µg Prunes
Vitamin A 781IU 54IU Prunes
Vitamin A RAE 39µg 3µg Prunes
Vitamin E 0.43mg 0.18mg Prunes
Vitamin C 0.6mg 4.6mg Apple
Vitamin B1 0.051mg 0.017mg Prunes
Vitamin B2 0.186mg 0.026mg Prunes
Vitamin B3 1.882mg 0.091mg Prunes
Vitamin B5 0.422mg 0.061mg Prunes
Vitamin B6 0.205mg 0.041mg Prunes
Folate 4µg 3µg Prunes
Vitamin K 59.5µg 2.2µg Prunes
Tryptophan 0.025mg 0.001mg Prunes
Threonine 0.049mg 0.006mg Prunes
Isoleucine 0.041mg 0.006mg Prunes
Leucine 0.066mg 0.013mg Prunes
Lysine 0.05mg 0.012mg Prunes
Methionine 0.016mg 0.001mg Prunes
Phenylalanine 0.052mg 0.006mg Prunes
Valine 0.056mg 0.012mg Prunes
Histidine 0.027mg 0.005mg Prunes
Saturated Fat 0.088g 0.028g Apple
Monounsaturated Fat 0.053g 0.007g Prunes
Polyunsaturated fat 0.062g 0.051g Prunes

Which food is preferable for your diet?

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

People also compare

Prunes
Prunes vs Plum
Plum
Prunes
Prunes vs Dried fruit
Dried fruit
Prunes
Prunes vs Quince
Quince
Apple
Apple vs Banana
Banana
Apple
Apple vs Grape
Grape
Apple
Apple vs Mango
Mango

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
5%
Apple
Minerals Daily Need Coverage Score
32%
Prunes
4%
Apple

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 - 7)
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Apple
Apple is lower in Sugar (difference - 27.74g)
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Apple
Apple is lower in Saturated Fat (difference - 0.06g)
Which food is cheaper?
Apple
Apple is cheaper (difference - $1.5)
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. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.