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  6. Prunes vs. Grape

Prunes vs. Grape — In-Depth Nutrition Comparison

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Important differences between Prunes and Grape

  • Prunes has more Vitamin K, Copper, Fiber, Potassium, Vitamin B2, Vitamin B3, Magnesium, Phosphorus, and Iron, however, Grape is richer in Manganese.
  • Prunes's daily need coverage for Vitamin K is 37% more.
  • Prunes contains 8 times more Magnesium than Grape. Prunes contains 41mg of Magnesium, while Grape contains 5mg.

The food varieties used in the comparison are Plums, dried (prunes), uncooked and Grapes, american type (slip skin), raw.

Infographic

Prunes vs Grape 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
:
1
Grape
Grape
Contains more Calcium +207.1%
Contains more Iron +220.7%
Contains more Magnesium +720%
Contains more Phosphorus +590%
Contains more Potassium +283.2%
Contains more Zinc +1000%
Contains more Copper +602.5%
Contains more Selenium +200%
Contains more Manganese +140.1%
Equal in Sodium - 2
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Grape
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 4% 5% 17% 1% 2% 14% 94% 1%
Contains more Calcium +207.1%
Contains more Iron +220.7%
Contains more Magnesium +720%
Contains more Phosphorus +590%
Contains more Potassium +283.2%
Contains more Zinc +1000%
Contains more Copper +602.5%
Contains more Selenium +200%
Contains more Manganese +140.1%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Prunes
Prunes
7
:
2
Grape
Grape
Contains more Vitamin A +681%
Contains more Vitamin E +126.3%
Contains more Vitamin B2 +226.3%
Contains more Vitamin B3 +527.3%
Contains more Vitamin B5 +1658.3%
Contains more Vitamin B6 +86.4%
Contains more Vitamin K +307.5%
Contains more Vitamin C +566.7%
Contains more Vitamin B1 +80.4%
Equal in Folate - 4
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%
Grape
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 37%
Contains more Vitamin A +681%
Contains more Vitamin E +126.3%
Contains more Vitamin B2 +226.3%
Contains more Vitamin B3 +527.3%
Contains more Vitamin B5 +1658.3%
Contains more Vitamin B6 +86.4%
Contains more Vitamin K +307.5%
Contains more Vitamin C +566.7%
Contains more Vitamin B1 +80.4%
Equal in Folate - 4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
4
:
1
Grape
Grape
Contains more Protein +246%
Contains more Carbs +272.5%
Contains more Other +363.2%
Contains more Water +162.9%
Equal in Fats - 0.35
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
Grape
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more Protein +246%
Contains more Carbs +272.5%
Contains more Other +363.2%
Contains more Water +162.9%
Equal in Fats - 0.35

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
2
:
1
Grape
Grape
Contains less Saturated Fat -22.8%
Contains more Monounsaturated Fat +278.6%
Contains more Polyunsaturated fat +64.5%
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Grape
50% 6% 44%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.102 g
Contains less Saturated Fat -22.8%
Contains more Monounsaturated Fat +278.6%
Contains more Polyunsaturated fat +64.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Grape Opinion
Net carbs 56.78g 16.25g Prunes
Protein 2.18g 0.63g Prunes
Fats 0.38g 0.35g Prunes
Carbs 63.88g 17.15g Prunes
Calories 240kcal 67kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 38.13g 16.25g Grape
Fiber 7.1g 0.9g Prunes
Calcium 43mg 14mg Prunes
Iron 0.93mg 0.29mg Prunes
Magnesium 41mg 5mg Prunes
Phosphorus 69mg 10mg Prunes
Potassium 732mg 191mg Prunes
Sodium 2mg 2mg
Zinc 0.44mg 0.04mg Prunes
Copper 0.281mg 0.04mg Prunes
Manganese 0.299mg 0.718mg Grape
Selenium 0.3µg 0.1µg Prunes
Vitamin A 781IU 100IU Prunes
Vitamin A RAE 39µg 5µg Prunes
Vitamin E 0.43mg 0.19mg Prunes
Vitamin C 0.6mg 4mg Grape
Vitamin B1 0.051mg 0.092mg Grape
Vitamin B2 0.186mg 0.057mg Prunes
Vitamin B3 1.882mg 0.3mg Prunes
Vitamin B5 0.422mg 0.024mg Prunes
Vitamin B6 0.205mg 0.11mg Prunes
Folate 4µg 4µg
Vitamin K 59.5µg 14.6µg Prunes
Tryptophan 0.025mg 0.003mg Prunes
Threonine 0.049mg 0.017mg Prunes
Isoleucine 0.041mg 0.005mg Prunes
Leucine 0.066mg 0.013mg Prunes
Lysine 0.05mg 0.014mg Prunes
Methionine 0.016mg 0.021mg Grape
Phenylalanine 0.052mg 0.013mg Prunes
Valine 0.056mg 0.017mg Prunes
Histidine 0.027mg 0.023mg Prunes
Saturated Fat 0.088g 0.114g Prunes
Monounsaturated Fat 0.053g 0.014g Prunes
Polyunsaturated fat 0.062g 0.102g Grape

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Grape
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
11%
Grape
Minerals Daily Need Coverage Score
32%
Prunes
15%
Grape

Comparison summary

Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 20)
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?
Grape
Grape is lower in Sugar (difference - 21.88g)
Which food is cheaper?
Grape
Grape is cheaper (difference - $1.5)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.