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Prunes vs. Apricot — In-Depth Nutrition Comparison

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Important differences between Prunes and Apricot

  • Prunes has more Vitamin K, Copper, Fiber, Potassium, Vitamin B6, Vitamin B2, Manganese, Vitamin B3, and Magnesium, however, Apricot is richer in Vitamin C.
  • Prunes's daily need coverage for Vitamin K is 47% more.
  • Prunes contains 5 times more Vitamin B2 than Apricot. Prunes contains 0.186mg of Vitamin B2, while Apricot contains 0.04mg.

The food varieties used in the comparison are Plums, dried (prunes), uncooked and Apricots, raw.

Infographic

Prunes vs Apricot 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
9
:
Contains more Calcium +230.8%
Contains more Iron +138.5%
Contains more Magnesium +310%
Contains more Phosphorus +200%
Contains more Potassium +182.6%
Contains more Zinc +120%
Contains more Copper +260.3%
Contains more Manganese +288.3%
Contains more Selenium +200%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 15% 8% 10% 23% 1% 6% 27% 11% 1%
Contains more Calcium +230.8%
Contains more Iron +138.5%
Contains more Magnesium +310%
Contains more Phosphorus +200%
Contains more Potassium +182.6%
Contains more Zinc +120%
Contains more Copper +260.3%
Contains more Manganese +288.3%
Contains more Selenium +200%
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
6
:
Contains more Vitamin B1 +70%
Contains more Vitamin B2 +365%
Contains more Vitamin B3 +213.7%
Contains more Vitamin B5 +75.8%
Contains more Vitamin B6 +279.6%
Contains more Vitamin K +1703%
Contains more Vitamin A +63.8%
Contains more Vitamin E +107%
Contains more Vitamin C +1566.7%
Contains more Folate +125%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 18% 0% 34% 8% 10% 12% 15% 13% 7% 0% 9%
Contains more Vitamin B1 +70%
Contains more Vitamin B2 +365%
Contains more Vitamin B3 +213.7%
Contains more Vitamin B5 +75.8%
Contains more Vitamin B6 +279.6%
Contains more Vitamin K +1703%
Contains more Vitamin A +63.8%
Contains more Vitamin E +107%
Contains more Vitamin C +1566.7%
Contains more Folate +125%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
3
:
Contains more Protein +55.7%
Contains more Carbs +474.5%
Contains more Other +256.8%
Contains more Water +179.3%
Equal in Fats - 0.39
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
11% 86%
Protein: 1.4 g
Fats: 0.39 g
Carbs: 11.12 g
Water: 86.35 g
Other: 0.74 g
Contains more Protein +55.7%
Contains more Carbs +474.5%
Contains more Other +256.8%
Contains more Water +179.3%
Equal in Fats - 0.39

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
0
:
Contains less Saturated Fat -69.3%
Contains more Monounsaturated Fat +220.8%
Contains more Polyunsaturated fat +24.2%
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
10% 62% 28%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.17 g
Polyunsaturated fat: 0.077 g
Contains less Saturated Fat -69.3%
Contains more Monounsaturated Fat +220.8%
Contains more Polyunsaturated fat +24.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
3
:
Contains more Starch +∞%
Contains more Glucose +974.3%
Contains more Fructose +1224.5%
Contains more Sucrose +3813.3%
Equal in Maltose - 0.06
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
64% 26% 10%
Starch: 0 g
Sucrose: 5.87 g
Glucose: 2.37 g
Fructose: 0.94 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +974.3%
Contains more Fructose +1224.5%
Contains more Sucrose +3813.3%
Equal in Maltose - 0.06

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Apricot Opinion
Net carbs 56.78g 9.12g Prunes
Protein 2.18g 1.4g Prunes
Fats 0.38g 0.39g Apricot
Carbs 63.88g 11.12g Prunes
Calories 240kcal 48kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g 0.94g Prunes
Sugar 38.13g 9.24g Apricot
Fiber 7.1g 2g Prunes
Calcium 43mg 13mg Prunes
Iron 0.93mg 0.39mg Prunes
Magnesium 41mg 10mg Prunes
Phosphorus 69mg 23mg Prunes
Potassium 732mg 259mg Prunes
Sodium 2mg 1mg Apricot
Zinc 0.44mg 0.2mg Prunes
Copper 0.281mg 0.078mg Prunes
Manganese 0.299mg 0.077mg Prunes
Selenium 0.3µg 0.1µg Prunes
Vitamin A 781IU 1279IU Apricot
Vitamin A RAE 39µg 96µg Apricot
Vitamin E 0.43mg 0.89mg Apricot
Vitamin C 0.6mg 10mg Apricot
Vitamin B1 0.051mg 0.03mg Prunes
Vitamin B2 0.186mg 0.04mg Prunes
Vitamin B3 1.882mg 0.6mg Prunes
Vitamin B5 0.422mg 0.24mg Prunes
Vitamin B6 0.205mg 0.054mg Prunes
Folate 4µg 9µg Apricot
Vitamin K 59.5µg 3.3µg Prunes
Tryptophan 0.025mg 0.015mg Prunes
Threonine 0.049mg 0.047mg Prunes
Isoleucine 0.041mg 0.041mg
Leucine 0.066mg 0.077mg Apricot
Lysine 0.05mg 0.097mg Apricot
Methionine 0.016mg 0.006mg Prunes
Phenylalanine 0.052mg 0.052mg
Valine 0.056mg 0.047mg Prunes
Histidine 0.027mg 0.027mg
Saturated Fat 0.088g 0.027g Apricot
Monounsaturated Fat 0.053g 0.17g Apricot
Polyunsaturated fat 0.062g 0.077g Apricot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Apricot
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
31%
Prunes
16%
Apricot
Minerals Daily Need Coverage Score
32%
Prunes
10%
Apricot

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 - 5)
Which food is lower in Sugar?
Apricot
Apricot is lower in Sugar (difference - 28.89g)
Which food contains less Sodium?
Apricot
Apricot contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Apricot
Apricot is lower in Saturated Fat (difference - 0.061g)
Which food is cheaper?
Apricot
Apricot is cheaper (difference - $1.5)
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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients
  2. Apricot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171697/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.