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Prunes vs. Fruit salad — In-Depth Nutrition Comparison

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The main differences between Prunes and Fruit salad

  • Fruit salad contains less Copper, Fiber, Potassium, Vitamin B6, Vitamin B2, Vitamin B3, Iron, Magnesium, Phosphorus, and Vitamin B5 than Prunes.
  • Daily need coverage for Copper from Prunes is 26% higher.
  • Fruit salad has 13 times less Vitamin B2 than Prunes. Prunes has 0.186mg of Vitamin B2, while Fruit salad has 0.014mg.

Food types used in this article are Plums, dried (prunes), uncooked and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.

Infographic

Prunes vs Fruit salad 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 +290.9%
Contains more Iron +272%
Contains more Magnesium +412.5%
Contains more Phosphorus +392.9%
Contains more Potassium +531%
Contains less Sodium -60%
Contains more Zinc +214.3%
Contains more Copper +462%
Contains more Manganese +98%
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% 10% 6% 6% 11% 1% 4% 17% 20% 0%
Contains more Calcium +290.9%
Contains more Iron +272%
Contains more Magnesium +412.5%
Contains more Phosphorus +392.9%
Contains more Potassium +531%
Contains less Sodium -60%
Contains more Zinc +214.3%
Contains more Copper +462%
Contains more Manganese +98%

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
9
:
Contains more Vitamin A +30.2%
Contains more Vitamin B1 +363.6%
Contains more Vitamin B2 +1228.6%
Contains more Vitamin B3 +428.7%
Contains more Vitamin B5 +696.2%
Contains more Vitamin B6 +659.3%
Contains more Folate +33.3%
Contains more Vitamin C +450%
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% 11% 3% 4% 7% 4% 7% 3% 0% 0%
Contains more Vitamin A +30.2%
Contains more Vitamin B1 +363.6%
Contains more Vitamin B2 +1228.6%
Contains more Vitamin B3 +428.7%
Contains more Vitamin B5 +696.2%
Contains more Vitamin B6 +659.3%
Contains more Folate +33.3%
Contains more Vitamin C +450%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +327.5%
Contains more Fats +1166.7%
Contains more Carbs +389.5%
Contains more Other +915.4%
Contains more Water +178.6%
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more Protein +327.5%
Contains more Fats +1166.7%
Contains more Carbs +389.5%
Contains more Other +915.4%
Contains more Water +178.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +960%
Contains more Polyunsaturated fat +463.6%
Contains less Saturated Fat -95.5%
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
20% 25% 55%
Saturated Fat: 0.004 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.011 g
Contains more Monounsaturated Fat +960%
Contains more Polyunsaturated fat +463.6%
Contains less Saturated Fat -95.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Fruit salad Opinion
Net carbs 56.78g 12.05g Prunes
Protein 2.18g 0.51g Prunes
Fats 0.38g 0.03g Prunes
Carbs 63.88g 13.05g Prunes
Calories 240kcal 50kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 38.13g Fruit salad
Fiber 7.1g 1g Prunes
Calcium 43mg 11mg Prunes
Iron 0.93mg 0.25mg Prunes
Magnesium 41mg 8mg Prunes
Phosphorus 69mg 14mg Prunes
Potassium 732mg 116mg Prunes
Sodium 2mg 5mg Prunes
Zinc 0.44mg 0.14mg Prunes
Copper 0.281mg 0.05mg Prunes
Manganese 0.299mg 0.151mg Prunes
Selenium 0.3µg Prunes
Vitamin A 781IU 600IU Prunes
Vitamin A RAE 39µg 30µg Prunes
Vitamin E 0.43mg Prunes
Vitamin C 0.6mg 3.3mg Fruit salad
Vitamin B1 0.051mg 0.011mg Prunes
Vitamin B2 0.186mg 0.014mg Prunes
Vitamin B3 1.882mg 0.356mg Prunes
Vitamin B5 0.422mg 0.053mg Prunes
Vitamin B6 0.205mg 0.027mg Prunes
Folate 4µg 3µg Prunes
Vitamin K 59.5µg Prunes
Tryptophan 0.025mg Prunes
Threonine 0.049mg Prunes
Isoleucine 0.041mg Prunes
Leucine 0.066mg Prunes
Lysine 0.05mg Prunes
Methionine 0.016mg Prunes
Phenylalanine 0.052mg Prunes
Valine 0.056mg Prunes
Histidine 0.027mg Prunes
Saturated Fat 0.088g 0.004g Fruit salad
Monounsaturated Fat 0.053g 0.005g Prunes
Polyunsaturated fat 0.062g 0.011g Prunes

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Fruit salad
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
6%
Fruit salad
Minerals Daily Need Coverage Score
32%
Prunes
8%
Fruit salad

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 38.13g)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.084g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.