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Prune vs Kiwifruit - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Prune
Prune contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 24)
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?
Kiwifruit
Kiwifruit contains less Sugars (difference - 29.14g)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.059g)
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 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 Kiwifruit
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Prune Kiwifruit
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
56
Kiwifruit
Mineral Summary Score
24
Prune
11
Kiwifruit

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
8
:
Contains more Iron +200%
Contains more Calcium +26.5%
Contains more Potassium +134.6%
Contains more Magnesium +141.2%
Contains more Copper +116.2%
Contains more Zinc +214.3%
Contains more Phosphorus +102.9%
Contains less Sodium -33.3%
Contains more Iron +200%
Contains more Calcium +26.5%
Contains more Potassium +134.6%
Contains more Magnesium +141.2%
Contains more Copper +116.2%
Contains more Zinc +214.3%
Contains more Phosphorus +102.9%
Contains less Sodium -33.3%

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
:
Contains more Vitamin A +797.7%
Contains more Vitamin B1 +88.9%
Contains more Vitamin B2 +644%
Contains more Vitamin B3 +451.9%
Contains more Vitamin B5 +130.6%
Contains more Vitamin B6 +225.4%
Contains more Vitamin K +47.6%
Contains more Vitamin C +15350%
Contains more Vitamin E +239.5%
Contains more Vitamin A +797.7%
Contains more Vitamin B1 +88.9%
Contains more Vitamin B2 +644%
Contains more Vitamin B3 +451.9%
Contains more Vitamin B5 +130.6%
Contains more Vitamin B6 +225.4%
Contains more Vitamin K +47.6%
Contains more Vitamin C +15350%
Contains more Vitamin E +239.5%

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
7%
Kiwifruit
Carbohydrates
64%
Prune
15%
Kiwifruit
Fats
2%
Prune
2%
Kiwifruit

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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 Kiwifruit Opinion
Calories 240 61 Prune
Protein 2.18 1.14 Prune
Fats 0.38 0.52 Kiwifruit
Vitamin C 0.6 92.7 Kiwifruit
Carbs 63.88 14.66 Prune
Cholesterol 0 0
Vitamin D 0 0
Iron 0.93 0.31 Prune
Calcium 43 34 Prune
Potassium 732 312 Prune
Magnesium 41 17 Prune
Sugars 38.13 8.99 Prune
Fiber 7.1 3 Prune
Copper 0.281 0.13 Prune
Zinc 0.44 0.14 Prune
Starch 5.11 0 Prune
Phosphorus 69 34 Prune
Sodium 2 3 Prune
Vitamin A 781 87 Prune
Vitamin E 0.43 1.46 Kiwifruit
Vitamin D 0 0
Vitamin B1 0.051 0.027 Prune
Vitamin B2 0.186 0.025 Prune
Vitamin B3 1.882 0.341 Prune
Vitamin B5 0.422 0.183 Prune
Vitamin B6 0.205 0.063 Prune
Vitamin B12 0 0
Vitamin K 59.5 40.3 Prune
Folic acid (B9) 0 0
Trans Fat 0 Prune
Saturated Fat 0.088 0.029 Kiwifruit
Monounsaturated Fat 0.053 0.047 Prune
Polyunsaturated fat 0.062 0.287 Kiwifruit
Tryptophan 0.025 0.015 Prune
Threonine 0.049 0.047 Prune
Isoleucine 0.041 0.051 Kiwifruit
Leucine 0.066 0.066
Lysine 0.05 0.061 Kiwifruit
Methionine 0.016 0.024 Kiwifruit
Phenylalanine 0.052 0.044 Prune
Valine 0.056 0.057 Kiwifruit
Histidine 0.027 0.027
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.