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  6. Prunes vs. Broccoli

Prunes vs. Broccoli — In-Depth Nutrition Comparison

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Differences between Prunes and Broccoli

  • Prunes is higher in Copper, Fiber, Potassium, Vitamin B3, and Vitamin B2, however, Broccoli is richer in Vitamin C, Vitamin K, and Folate.
  • Broccoli's daily need coverage for Vitamin C is 98% higher.
  • Prunes has 6 times more Copper than Broccoli. While Prunes has 0.281mg of Copper, Broccoli has only 0.049mg.

The food types used in this comparison are Plums, dried (prunes), uncooked and Broccoli, raw.

Infographic

Prunes vs Broccoli 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
8
:
2
Broccoli
Broccoli
Contains more Iron +27.4%
Contains more Magnesium +95.2%
Contains more Potassium +131.6%
Contains less Sodium -93.9%
Contains more Copper +473.5%
Contains more Manganese +42.4%
Contains more Selenium +733.3%
Equal in Calcium - 47
Equal in Phosphorus - 66
Equal in Zinc - 0.41
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Contains more Iron +27.4%
Contains more Magnesium +95.2%
Contains more Potassium +131.6%
Contains less Sodium -93.9%
Contains more Copper +473.5%
Contains more Manganese +42.4%
Contains more Selenium +733.3%
Equal in Calcium - 47
Equal in Phosphorus - 66
Equal in Zinc - 0.41

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
4
:
6
Broccoli
Broccoli
Contains more Vitamin A +25.4%
Contains more Vitamin B2 +59%
Contains more Vitamin B3 +194.5%
Contains more Vitamin B6 +17.1%
Contains more Vitamin E +81.4%
Contains more Vitamin C +14766.7%
Contains more Vitamin B1 +39.2%
Contains more Vitamin B5 +35.8%
Contains more Folate +1475%
Contains more Vitamin K +70.8%
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%
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Contains more Vitamin A +25.4%
Contains more Vitamin B2 +59%
Contains more Vitamin B3 +194.5%
Contains more Vitamin B6 +17.1%
Contains more Vitamin E +81.4%
Contains more Vitamin C +14766.7%
Contains more Vitamin B1 +39.2%
Contains more Vitamin B5 +35.8%
Contains more Folate +1475%
Contains more Vitamin K +70.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
3
:
2
Broccoli
Broccoli
Contains more Carbs +862%
Contains more Other +203.4%
Contains more Protein +29.4%
Contains more Water +188.8%
Equal in Fats - 0.37
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
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more Carbs +862%
Contains more Other +203.4%
Contains more Protein +29.4%
Contains more Water +188.8%
Equal in Fats - 0.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
2
:
1
Broccoli
Broccoli
Contains more Monounsaturated Fat +381.8%
Contains more Polyunsaturated fat +63.2%
Contains less Saturated Fat -55.7%
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +381.8%
Contains more Polyunsaturated fat +63.2%
Contains less Saturated Fat -55.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
Prunes
4
:
2
Broccoli
Broccoli
Contains more Starch +∞%
Contains more Sucrose +50%
Contains more Glucose +5095.9%
Contains more Fructose +1730.9%
Contains more Lactose +∞%
Contains more Maltose +250%
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
Broccoli
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +50%
Contains more Glucose +5095.9%
Contains more Fructose +1730.9%
Contains more Lactose +∞%
Contains more Maltose +250%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Prunes Broccoli
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar 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 Broccoli Opinion
Net carbs 56.78g 4.04g Prunes
Protein 2.18g 2.82g Broccoli
Fats 0.38g 0.37g Prunes
Carbs 63.88g 6.64g Prunes
Calories 240kcal 34kcal Prunes
Starch 5.11g 0g Prunes
Fructose 12.45g 0.68g Prunes
Sugar 38.13g 1.7g Broccoli
Fiber 7.1g 2.6g Prunes
Calcium 43mg 47mg Broccoli
Iron 0.93mg 0.73mg Prunes
Magnesium 41mg 21mg Prunes
Phosphorus 69mg 66mg Prunes
Potassium 732mg 316mg Prunes
Sodium 2mg 33mg Prunes
Zinc 0.44mg 0.41mg Prunes
Copper 0.281mg 0.049mg Prunes
Manganese 0.299mg 0.21mg Prunes
Selenium 0.3µg 2.5µg Broccoli
Vitamin A 781IU 623IU Prunes
Vitamin A RAE 39µg 31µg Prunes
Vitamin E 0.43mg 0.78mg Broccoli
Vitamin C 0.6mg 89.2mg Broccoli
Vitamin B1 0.051mg 0.071mg Broccoli
Vitamin B2 0.186mg 0.117mg Prunes
Vitamin B3 1.882mg 0.639mg Prunes
Vitamin B5 0.422mg 0.573mg Broccoli
Vitamin B6 0.205mg 0.175mg Prunes
Folate 4µg 63µg Broccoli
Vitamin K 59.5µg 101.6µg Broccoli
Tryptophan 0.025mg 0.033mg Broccoli
Threonine 0.049mg 0.088mg Broccoli
Isoleucine 0.041mg 0.079mg Broccoli
Leucine 0.066mg 0.129mg Broccoli
Lysine 0.05mg 0.135mg Broccoli
Methionine 0.016mg 0.038mg Broccoli
Phenylalanine 0.052mg 0.117mg Broccoli
Valine 0.056mg 0.125mg Broccoli
Histidine 0.027mg 0.059mg Broccoli
Saturated Fat 0.088g 0.039g Broccoli
Monounsaturated Fat 0.053g 0.011g Prunes
Polyunsaturated fat 0.062g 0.038g Prunes

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Broccoli
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
65%
Broccoli
Minerals Daily Need Coverage Score
32%
Prunes
19%
Broccoli

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 31mg)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 36.43g)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.049g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $1.6)
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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.