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  6. Prunes vs. Jujube

Prunes vs. Jujube — In-Depth Nutrition Comparison

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What are the differences between Prunes and Jujube?

  • Prunes is higher in Copper, Potassium, Vitamin B2, Vitamin B6, Manganese, Magnesium, Phosphorus, Vitamin B3, and Iron, yet Jujube is higher in Vitamin C.
  • Jujube's daily need coverage for Vitamin C is 76% more.
  • Prunes has 5 times more Vitamin B2 than Jujube. While Prunes has 0.186mg of Vitamin B2, Jujube has only 0.04mg.

We used Plums, dried (prunes), uncooked and Jujube, raw types in this article.

Infographic

Prunes vs Jujube 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
10
:
0
Jujube
Jujube
Contains more Calcium +104.8%
Contains more Iron +93.8%
Contains more Magnesium +310%
Contains more Phosphorus +200%
Contains more Potassium +192.8%
Contains less Sodium -33.3%
Contains more Zinc +780%
Contains more Copper +284.9%
Contains more Manganese +256%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Jujube
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 18% 8% 10% 23% 1% 2% 25% 11% 0%
Contains more Calcium +104.8%
Contains more Iron +93.8%
Contains more Magnesium +310%
Contains more Phosphorus +200%
Contains more Potassium +192.8%
Contains less Sodium -33.3%
Contains more Zinc +780%
Contains more Copper +284.9%
Contains more Manganese +256%

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
10
:
1
Jujube
Jujube
Contains more Vitamin A +1852.5%
Contains more Vitamin B1 +155%
Contains more Vitamin B2 +365%
Contains more Vitamin B3 +109.1%
Contains more Vitamin B6 +153.1%
Contains more Vitamin C +11400%
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%
Jujube
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 230% 5% 10% 17% 0% 19% 0% 0% 0%
Contains more Vitamin A +1852.5%
Contains more Vitamin B1 +155%
Contains more Vitamin B2 +365%
Contains more Vitamin B3 +109.1%
Contains more Vitamin B6 +153.1%
Contains more Vitamin C +11400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
4
:
1
Jujube
Jujube
Contains more Protein +81.7%
Contains more Fats +90%
Contains more Carbs +215.8%
Contains more Other +417.6%
Contains more Water +151.8%
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
Jujube
20% 78%
Protein: 1.2 g
Fats: 0.2 g
Carbs: 20.23 g
Water: 77.86 g
Other: 0.51 g
Contains more Protein +81.7%
Contains more Fats +90%
Contains more Carbs +215.8%
Contains more Other +417.6%
Contains more Water +151.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Jujube Opinion
Net carbs 56.78g 20.23g Prunes
Protein 2.18g 1.2g Prunes
Fats 0.38g 0.2g Prunes
Carbs 63.88g 20.23g Prunes
Calories 240kcal 79kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 38.13g Jujube
Fiber 7.1g Prunes
Calcium 43mg 21mg Prunes
Iron 0.93mg 0.48mg Prunes
Magnesium 41mg 10mg Prunes
Phosphorus 69mg 23mg Prunes
Potassium 732mg 250mg Prunes
Sodium 2mg 3mg Prunes
Zinc 0.44mg 0.05mg Prunes
Copper 0.281mg 0.073mg Prunes
Manganese 0.299mg 0.084mg Prunes
Selenium 0.3µg Prunes
Vitamin A 781IU 40IU Prunes
Vitamin A RAE 39µg 2µg Prunes
Vitamin E 0.43mg Prunes
Vitamin C 0.6mg 69mg Jujube
Vitamin B1 0.051mg 0.02mg Prunes
Vitamin B2 0.186mg 0.04mg Prunes
Vitamin B3 1.882mg 0.9mg Prunes
Vitamin B5 0.422mg Prunes
Vitamin B6 0.205mg 0.081mg Prunes
Folate 4µg 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 Jujube
Monounsaturated Fat 0.053g Prunes
Polyunsaturated fat 0.062g Prunes

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Jujube
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
24%
Jujube
Minerals Daily Need Coverage Score
32%
Prunes
10%
Jujube

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 - 1mg)
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Jujube
Jujube is lower in Sugar (difference - 38.13g)
Which food is lower in Saturated Fat?
Jujube
Jujube is lower in Saturated Fat (difference - 0.088g)
Which food is lower in glycemic index?
Jujube
Jujube is lower in glycemic index (difference - 2)
Which food is cheaper?
Jujube
Jujube 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. Jujube - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168151/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.