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Prune vs Date palm - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Prune
Prune contains less Sugars (difference - 25.22g)
Which food is lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Prune
Prune is relatively richer in minerals
Which food is richer in vitamins?
Prune
Prune is relatively richer in vitamins
Which food is lower in Saturated Fat?
Date palm
Date palm is lower in Saturated Fat (difference - 0.056g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Prune Date palm
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Lower in price Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Prune Date palm
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
33
Prune
8
Date palm
Mineral Summary Score
24
Prune
22
Date palm

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Prune
5
:
Contains more Calcium +10.3%
Contains more Potassium +11.6%
Contains more Copper +36.4%
Contains more Zinc +51.7%
Contains more Phosphorus +11.3%
Equal in Iron - 1.02
Equal in Calcium - 39
Equal in Magnesium - 43
Equal in Sodium - 2
Contains more Calcium +10.3%
Contains more Potassium +11.6%
Contains more Copper +36.4%
Contains more Zinc +51.7%
Contains more Phosphorus +11.3%
Equal in Iron - 1.02
Equal in Calcium - 39
Equal in Magnesium - 43
Equal in Sodium - 2

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Prune
7
:
Contains more Vitamin C +50%
Contains more Vitamin A +7710%
Contains more Vitamin E +760%
Contains more Vitamin B2 +181.8%
Contains more Vitamin B3 +47.7%
Contains more Vitamin B6 +24.2%
Contains more Vitamin K +2103.7%
Contains more Vitamin B5 +39.6%
Equal in Vitamin B1 - 0.052
Contains more Vitamin C +50%
Contains more Vitamin A +7710%
Contains more Vitamin E +760%
Contains more Vitamin B2 +181.8%
Contains more Vitamin B3 +47.7%
Contains more Vitamin B6 +24.2%
Contains more Vitamin K +2103.7%
Contains more Vitamin B5 +39.6%
Equal in Vitamin B1 - 0.052

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
13%
Prune
15%
Date palm
Carbohydrates
64%
Prune
75%
Date palm
Fats
2%
Prune
2%
Date palm

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Prune Date palm Opinion
Calories 240 282 Date palm
Protein 2.18 2.45 Date palm
Fats 0.38 0.39 Date palm
Vitamin C 0.6 0.4 Prune
Carbs 63.88 75.03 Date palm
Cholesterol 0 0
Vitamin D 0 0
Iron 0.93 1.02 Date palm
Calcium 43 39 Prune
Potassium 732 656 Prune
Magnesium 41 43 Date palm
Sugars 38.13 63.35 Date palm
Fiber 7.1 8 Date palm
Copper 0.281 0.206 Prune
Zinc 0.44 0.29 Prune
Starch 5.11 Prune
Phosphorus 69 62 Prune
Sodium 2 2
Vitamin A 781 10 Prune
Vitamin E 0.43 0.05 Prune
Vitamin D 0 0
Vitamin B1 0.051 0.052 Date palm
Vitamin B2 0.186 0.066 Prune
Vitamin B3 1.882 1.274 Prune
Vitamin B5 0.422 0.589 Date palm
Vitamin B6 0.205 0.165 Prune
Vitamin B12 0 0
Vitamin K 59.5 2.7 Prune
Folic acid (B9) 0 0
Trans Fat 0 Prune
Saturated Fat 0.088 0.032 Date palm
Monounsaturated Fat 0.053 0.036 Prune
Polyunsaturated fat 0.062 0.019 Prune
Tryptophan 0.025 0.012 Prune
Threonine 0.049 0.043 Prune
Isoleucine 0.041 0.049 Date palm
Leucine 0.066 0.084 Date palm
Lysine 0.05 0.066 Date palm
Methionine 0.016 0.022 Date palm
Phenylalanine 0.052 0.05 Prune
Valine 0.056 0.071 Date palm
Histidine 0.027 0.032 Date palm
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.