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Prunes vs. Elderberry — In-Depth Nutrition Comparison

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How are Prunes and Elderberry different?

  • Prunes is higher in Copper, Potassium, Vitamin B2, Vitamin B3, Magnesium, and Vitamin B5, however, Elderberry is richer in Vitamin C, and Iron.
  • Daily need coverage for Vitamin C from Elderberry is 39% higher.
  • Prunes contains 8 times more Magnesium than Elderberry. While Prunes contains 41mg of Magnesium, Elderberry contains only 5mg.

Plums, dried (prunes), uncooked and Elderberries, raw are the varieties used in this article.

Infographic

Prunes vs Elderberry 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.
Contains more Calcium +13.2%
Contains more Magnesium +720%
Contains more Phosphorus +76.9%
Contains more Potassium +161.4%
Contains less Sodium -66.7%
Contains more Zinc +300%
Contains more Copper +360.7%
Contains more Iron +72%
Contains more Selenium +100%
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 12% 60% 4% 17% 25% 1% 3% 21% 0% 4%
Contains more Calcium +13.2%
Contains more Magnesium +720%
Contains more Phosphorus +76.9%
Contains more Potassium +161.4%
Contains less Sodium -66.7%
Contains more Zinc +300%
Contains more Copper +360.7%
Contains more Iron +72%
Contains more Selenium +100%

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
7
:
Contains more Vitamin A +30.2%
Contains more Vitamin B2 +210%
Contains more Vitamin B3 +276.4%
Contains more Vitamin B5 +201.4%
Contains more Vitamin C +5900%
Contains more Vitamin B1 +37.3%
Contains more Vitamin B6 +12.2%
Contains more Folate +50%
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 36% 0% 0% 120% 18% 14% 10% 9% 54% 5% 0% 0%
Contains more Vitamin A +30.2%
Contains more Vitamin B2 +210%
Contains more Vitamin B3 +276.4%
Contains more Vitamin B5 +201.4%
Contains more Vitamin C +5900%
Contains more Vitamin B1 +37.3%
Contains more Vitamin B6 +12.2%
Contains more Folate +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +230.3%
Contains more Carbs +247.2%
Contains more Other +312.5%
Contains more Fats +31.6%
Contains more Water +158.1%
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
18% 80%
Protein: 0.66 g
Fats: 0.5 g
Carbs: 18.4 g
Water: 79.8 g
Other: 0.64 g
Contains more Protein +230.3%
Contains more Carbs +247.2%
Contains more Other +312.5%
Contains more Fats +31.6%
Contains more Water +158.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -73.9%
Contains more Monounsaturated Fat +50.9%
Contains more Polyunsaturated fat +298.4%
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
7% 23% 71%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.08 g
Polyunsaturated fat: 0.247 g
Contains less Saturated Fat -73.9%
Contains more Monounsaturated Fat +50.9%
Contains more Polyunsaturated fat +298.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Elderberry Opinion
Net carbs 56.78g 11.4g Prunes
Protein 2.18g 0.66g Prunes
Fats 0.38g 0.5g Elderberry
Carbs 63.88g 18.4g Prunes
Calories 240kcal 73kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 38.13g Elderberry
Fiber 7.1g 7g Prunes
Calcium 43mg 38mg Prunes
Iron 0.93mg 1.6mg Elderberry
Magnesium 41mg 5mg Prunes
Phosphorus 69mg 39mg Prunes
Potassium 732mg 280mg Prunes
Sodium 2mg 6mg Prunes
Zinc 0.44mg 0.11mg Prunes
Copper 0.281mg 0.061mg Prunes
Manganese 0.299mg Prunes
Selenium 0.3µg 0.6µg Elderberry
Vitamin A 781IU 600IU Prunes
Vitamin A RAE 39µg 30µg Prunes
Vitamin E 0.43mg Prunes
Vitamin C 0.6mg 36mg Elderberry
Vitamin B1 0.051mg 0.07mg Elderberry
Vitamin B2 0.186mg 0.06mg Prunes
Vitamin B3 1.882mg 0.5mg Prunes
Vitamin B5 0.422mg 0.14mg Prunes
Vitamin B6 0.205mg 0.23mg Elderberry
Folate 4µg 6µg Elderberry
Vitamin K 59.5µg Prunes
Tryptophan 0.025mg 0.013mg Prunes
Threonine 0.049mg 0.027mg Prunes
Isoleucine 0.041mg 0.027mg Prunes
Leucine 0.066mg 0.06mg Prunes
Lysine 0.05mg 0.026mg Prunes
Methionine 0.016mg 0.014mg Prunes
Phenylalanine 0.052mg 0.04mg Prunes
Valine 0.056mg 0.033mg Prunes
Histidine 0.027mg 0.015mg Prunes
Saturated Fat 0.088g 0.023g Elderberry
Monounsaturated Fat 0.053g 0.08g Elderberry
Polyunsaturated fat 0.062g 0.247g Elderberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Elderberry
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
22%
Elderberry
Minerals Daily Need Coverage Score
32%
Prunes
14%
Elderberry

Comparison summary

Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 4mg)
Which food is lower in Sugar?
Elderberry
Elderberry is lower in Sugar (difference - 38.13g)
Which food is lower in Saturated Fat?
Elderberry
Elderberry is lower in Saturated Fat (difference - 0.065g)
Which food is lower in glycemic index?
Elderberry
Elderberry is lower in glycemic index (difference - 29)
Which food is cheaper?
Elderberry
Elderberry is cheaper (difference - $2)
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. Elderberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171727/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.