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Prune vs Grape - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Prune
Prune is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 17)
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 contains less Sugars?
Grape
Grape contains less Sugars (difference - 21.88g)
Which food is cheaper?
Grape
Grape is cheaper (difference - $1.5)
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)

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 Grape
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sodium Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Prune Grape
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
11
Grape
Mineral Summary Score
24
Prune
5
Grape

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
7
:
0
Grape
Contains more Iron +220.7%
Contains more Calcium +207.1%
Contains more Potassium +283.2%
Contains more Magnesium +720%
Contains more Copper +602.5%
Contains more Zinc +1000%
Contains more Phosphorus +590%
Equal in Sodium - 2
Contains more Iron +220.7%
Contains more Calcium +207.1%
Contains more Potassium +283.2%
Contains more Magnesium +720%
Contains more Copper +602.5%
Contains more Zinc +1000%
Contains more Phosphorus +590%
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
:
2
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%
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%

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
4%
Grape
Carbohydrates
64%
Prune
17%
Grape
Fats
2%
Prune
2%
Grape

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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 Grape Opinion
Calories 240 67 Prune
Protein 2.18 0.63 Prune
Fats 0.38 0.35 Prune
Vitamin C 0.6 4 Grape
Carbs 63.88 17.15 Prune
Cholesterol 0 0
Vitamin D 0 0
Iron 0.93 0.29 Prune
Calcium 43 14 Prune
Potassium 732 191 Prune
Magnesium 41 5 Prune
Sugars 38.13 16.25 Prune
Fiber 7.1 0.9 Prune
Copper 0.281 0.04 Prune
Zinc 0.44 0.04 Prune
Starch 5.11 Prune
Phosphorus 69 10 Prune
Sodium 2 2
Vitamin A 781 100 Prune
Vitamin E 0.43 0.19 Prune
Vitamin D 0 0
Vitamin B1 0.051 0.092 Grape
Vitamin B2 0.186 0.057 Prune
Vitamin B3 1.882 0.3 Prune
Vitamin B5 0.422 0.024 Prune
Vitamin B6 0.205 0.11 Prune
Vitamin B12 0 0
Vitamin K 59.5 14.6 Prune
Folic acid (B9) 0 0
Trans Fat 0 Prune
Saturated Fat 0.088 0.114 Prune
Monounsaturated Fat 0.053 0.014 Prune
Polyunsaturated fat 0.062 0.102 Grape
Tryptophan 0.025 0.003 Prune
Threonine 0.049 0.017 Prune
Isoleucine 0.041 0.005 Prune
Leucine 0.066 0.013 Prune
Lysine 0.05 0.014 Prune
Methionine 0.016 0.021 Grape
Phenylalanine 0.052 0.013 Prune
Valine 0.056 0.017 Prune
Histidine 0.027 0.023 Prune
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.