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  6. Prunes vs. Fruit preserves

Prunes vs. Fruit preserves — In-Depth Nutrition Comparison

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How are Prunes and Fruit preserves different?

  • Prunes is richer in Vitamin K, Fiber, Copper, Potassium, Vitamin B6, Vitamin B3, Manganese, Magnesium, and Vitamin B2, while Fruit preserves are higher in Vitamin C.
  • Prunes covers your daily need of Vitamin K 50% more than Fruit preserves.
  • Prunes contains 52 times more Vitamin B3 than Fruit preserves. Prunes contains 1.882mg of Vitamin B3, while Fruit preserves contain 0.036mg.

Plums, dried (prunes), uncooked and Jams and preserves types were used in this article.

Infographic

Prunes vs Fruit preserves 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
9
:
1
Fruit preserves
Fruit preserves
Contains more Calcium +115%
Contains more Iron +89.8%
Contains more Magnesium +925%
Contains more Phosphorus +263.2%
Contains more Potassium +850.6%
Contains less Sodium -93.8%
Contains more Zinc +633.3%
Contains more Copper +181%
Contains more Manganese +647.5%
Contains more Selenium +566.7%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Fruit preserves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 19% 3% 9% 7% 5% 2% 34% 6% 11%
Contains more Calcium +115%
Contains more Iron +89.8%
Contains more Magnesium +925%
Contains more Phosphorus +263.2%
Contains more Potassium +850.6%
Contains less Sodium -93.8%
Contains more Zinc +633.3%
Contains more Copper +181%
Contains more Manganese +647.5%
Contains more Selenium +566.7%

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
8
:
2
Fruit preserves
Fruit preserves
Contains more Vitamin A +∞%
Contains more Vitamin E +258.3%
Contains more Vitamin B1 +218.8%
Contains more Vitamin B2 +144.7%
Contains more Vitamin B3 +5127.8%
Contains more Vitamin B5 +2010%
Contains more Vitamin B6 +925%
Contains more Vitamin K +∞%
Contains more Vitamin C +1366.7%
Contains more Folate +175%
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%
Fruit preserves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 30% 4% 18% 1% 2% 5% 9% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +258.3%
Contains more Vitamin B1 +218.8%
Contains more Vitamin B2 +144.7%
Contains more Vitamin B3 +5127.8%
Contains more Vitamin B5 +2010%
Contains more Vitamin B6 +925%
Contains more Vitamin K +∞%
Contains more Vitamin C +1366.7%
Contains more Folate +175%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
4
:
1
Fruit preserves
Fruit preserves
Contains more Protein +489.2%
Contains more Fats +442.9%
Contains more Other +1047.8%
Equal in Carbs - 68.86
Equal in Water - 30.47
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
Fruit preserves
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Contains more Protein +489.2%
Contains more Fats +442.9%
Contains more Other +1047.8%
Equal in Carbs - 68.86
Equal in Water - 30.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
2
:
1
Fruit preserves
Fruit preserves
Contains more Monounsaturated Fat +39.5%
Contains more Polyunsaturated fat +∞%
Contains less Saturated Fat -88.6%
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Fruit preserves
21% 79%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.038 g
Polyunsaturated fat: 0 g
Contains more Monounsaturated Fat +39.5%
Contains more Polyunsaturated fat +∞%
Contains less Saturated Fat -88.6%

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 preserves
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Prunes Fruit preserves Opinion
Net carbs 56.78g 67.76g Fruit preserves
Protein 2.18g 0.37g Prunes
Fats 0.38g 0.07g Prunes
Carbs 63.88g 68.86g Fruit preserves
Calories 240kcal 278kcal Fruit preserves
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 38.13g 48.5g Prunes
Fiber 7.1g 1.1g Prunes
Calcium 43mg 20mg Prunes
Iron 0.93mg 0.49mg Prunes
Magnesium 41mg 4mg Prunes
Phosphorus 69mg 19mg Prunes
Potassium 732mg 77mg Prunes
Sodium 2mg 32mg Prunes
Zinc 0.44mg 0.06mg Prunes
Copper 0.281mg 0.1mg Prunes
Manganese 0.299mg 0.04mg Prunes
Selenium 0.3µg 2µg Fruit preserves
Vitamin A 781IU 0IU Prunes
Vitamin A RAE 39µg 0µg Prunes
Vitamin E 0.43mg 0.12mg Prunes
Vitamin C 0.6mg 8.8mg Fruit preserves
Vitamin B1 0.051mg 0.016mg Prunes
Vitamin B2 0.186mg 0.076mg Prunes
Vitamin B3 1.882mg 0.036mg Prunes
Vitamin B5 0.422mg 0.02mg Prunes
Vitamin B6 0.205mg 0.02mg Prunes
Folate 4µg 11µg Fruit preserves
Vitamin K 59.5µg 0µg Prunes
Tryptophan 0.025mg 0.008mg Prunes
Threonine 0.049mg 0.023mg Prunes
Isoleucine 0.041mg 0.017mg Prunes
Leucine 0.066mg 0.037mg Prunes
Lysine 0.05mg 0.03mg Prunes
Methionine 0.016mg 0.001mg Prunes
Phenylalanine 0.052mg 0.021mg Prunes
Valine 0.056mg 0.021mg Prunes
Histidine 0.027mg 0.014mg Prunes
Saturated Fat 0.088g 0.01g Fruit preserves
Monounsaturated Fat 0.053g 0.038g Prunes
Polyunsaturated fat 0.062g 0g Prunes

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Fruit preserves
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 preserves
Minerals Daily Need Coverage Score
32%
Prunes
10%
Fruit preserves

Comparison summary

Which food is lower in Sugar?
Prunes
Prunes is lower in Sugar (difference - 10.37g)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 30mg)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 22)
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 Saturated Fat?
Fruit preserves
Fruit preserves is lower in Saturated Fat (difference - 0.078g)
Which food is cheaper?
Fruit preserves
Fruit preserves 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 preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.