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  6. Prunes vs. Dried fruit

Prunes vs. Dried fruit — In-Depth Nutrition Comparison

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Summary of differences between Prunes and Dried fruit

  • Prunes has more Vitamin K, and Vitamin B2, while Dried fruit has more Vitamin E , Iron, Vitamin A RAE, Potassium, and Copper.
  • Prunes covers your daily need of Vitamin K 47% more than Dried fruit.
  • Prunes contains 3 times more Vitamin B2 than Dried fruit. While Prunes contains 0.186mg of Vitamin B2, Dried fruit contains only 0.074mg.
  • The amount of Sugar in Prunes is lower.

These are the specific foods used in this comparison Plums, dried (prunes), uncooked and Apricots, dried, sulfured, uncooked.

Infographic

Prunes vs Dried fruit 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
4
:
6
Dried fruit
Dried fruit
Contains more Magnesium +28.1%
Contains less Sodium -80%
Contains more Zinc +12.8%
Contains more Manganese +27.2%
Contains more Calcium +27.9%
Contains more Iron +186%
Contains more Potassium +58.7%
Contains more Copper +22.1%
Contains more Selenium +633.3%
Equal in Phosphorus - 71
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains more Magnesium +28.1%
Contains less Sodium -80%
Contains more Zinc +12.8%
Contains more Manganese +27.2%
Contains more Calcium +27.9%
Contains more Iron +186%
Contains more Potassium +58.7%
Contains more Copper +22.1%
Contains more Selenium +633.3%
Equal in Phosphorus - 71

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
Dried fruit
Dried fruit
Contains more Vitamin B1 +240%
Contains more Vitamin B2 +151.4%
Contains more Vitamin B6 +43.4%
Contains more Vitamin K +1819.4%
Contains more Vitamin A +361.5%
Contains more Vitamin E +907%
Contains more Vitamin C +66.7%
Contains more Vitamin B3 +37.6%
Contains more Vitamin B5 +22.3%
Contains more Folate +150%
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%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin B1 +240%
Contains more Vitamin B2 +151.4%
Contains more Vitamin B6 +43.4%
Contains more Vitamin K +1819.4%
Contains more Vitamin A +361.5%
Contains more Vitamin E +907%
Contains more Vitamin C +66.7%
Contains more Vitamin B3 +37.6%
Contains more Vitamin B5 +22.3%
Contains more Folate +150%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
3
:
2
Dried fruit
Dried fruit
Contains more Protein +55.5%
Contains more Fats +34.2%
Equal in Carbs - 62.64
Equal in Water - 30.89
Equal in Other - 2.57
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
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more Protein +55.5%
Contains more Fats +34.2%
Equal in Carbs - 62.64
Equal in Water - 30.89
Equal in Other - 2.57

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
0
:
3
Dried fruit
Dried fruit
Contains less Saturated Fat -80.7%
Contains more Monounsaturated Fat +39.6%
Contains more Polyunsaturated fat +19.4%
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains less Saturated Fat -80.7%
Contains more Monounsaturated Fat +39.6%
Contains more Polyunsaturated fat +19.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
Prunes
2
:
3
Dried fruit
Dried fruit
Contains more Starch +1360%
Contains more Maltose +∞%
Contains more Sucrose +5160%
Contains more Glucose +29.9%
Equal in Fructose - 12.47
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
Dried fruit
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +1360%
Contains more Maltose +∞%
Contains more Sucrose +5160%
Contains more Glucose +29.9%
Equal in Fructose - 12.47

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Dried fruit Opinion
Net carbs 56.78g 55.34g Prunes
Protein 2.18g 3.39g Dried fruit
Fats 0.38g 0.51g Dried fruit
Carbs 63.88g 62.64g Prunes
Calories 240kcal 241kcal Dried fruit
Starch 5.11g 0.35g Prunes
Fructose 12.45g 12.47g Dried fruit
Sugar 38.13g 53.44g Prunes
Fiber 7.1g 7.3g Dried fruit
Calcium 43mg 55mg Dried fruit
Iron 0.93mg 2.66mg Dried fruit
Magnesium 41mg 32mg Prunes
Phosphorus 69mg 71mg Dried fruit
Potassium 732mg 1162mg Dried fruit
Sodium 2mg 10mg Prunes
Zinc 0.44mg 0.39mg Prunes
Copper 0.281mg 0.343mg Dried fruit
Manganese 0.299mg 0.235mg Prunes
Selenium 0.3µg 2.2µg Dried fruit
Vitamin A 781IU 3604IU Dried fruit
Vitamin A RAE 39µg 180µg Dried fruit
Vitamin E 0.43mg 4.33mg Dried fruit
Vitamin C 0.6mg 1mg Dried fruit
Vitamin B1 0.051mg 0.015mg Prunes
Vitamin B2 0.186mg 0.074mg Prunes
Vitamin B3 1.882mg 2.589mg Dried fruit
Vitamin B5 0.422mg 0.516mg Dried fruit
Vitamin B6 0.205mg 0.143mg Prunes
Folate 4µg 10µg Dried fruit
Vitamin K 59.5µg 3.1µg Prunes
Tryptophan 0.025mg 0.016mg Prunes
Threonine 0.049mg 0.073mg Dried fruit
Isoleucine 0.041mg 0.063mg Dried fruit
Leucine 0.066mg 0.105mg Dried fruit
Lysine 0.05mg 0.083mg Dried fruit
Methionine 0.016mg 0.015mg Prunes
Phenylalanine 0.052mg 0.062mg Dried fruit
Valine 0.056mg 0.078mg Dried fruit
Histidine 0.027mg 0.047mg Dried fruit
Saturated Fat 0.088g 0.017g Dried fruit
Monounsaturated Fat 0.053g 0.074g Dried fruit
Polyunsaturated fat 0.062g 0.074g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Dried fruit
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
38%
Dried fruit
Minerals Daily Need Coverage Score
32%
Prunes
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Prunes
Prunes is lower in Sugar (difference - 15.31g)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 2)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.071g)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.