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  6. Prunes vs. Nectarine

Prunes vs. Nectarine — In-Depth Nutrition Comparison

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Important differences between Prunes and Nectarine

  • Prunes has more Vitamin K, Copper, Fiber, Potassium, Vitamin B6, Vitamin B2, Manganese, Iron, Magnesium, and Phosphorus than Nectarine.
  • Prunes's daily need coverage for Vitamin K is 48% more.
  • Prunes contains 8 times more Vitamin B6 than Nectarine. Prunes contains 0.205mg of Vitamin B6, while Nectarine contains 0.025mg.

The food varieties used in the comparison are Plums, dried (prunes), uncooked and Nectarines, raw.

Infographic

Prunes vs Nectarine 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
Nectarine
Nectarine
Contains more Calcium +616.7%
Contains more Iron +232.1%
Contains more Magnesium +355.6%
Contains more Phosphorus +165.4%
Contains more Potassium +264.2%
Contains more Zinc +158.8%
Contains more Copper +226.7%
Contains more Manganese +453.7%
Contains more Selenium +∞%
Contains less Sodium -100%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Nectarine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 7% 12% 18% 0% 5% 29% 8% 0%
Contains more Calcium +616.7%
Contains more Iron +232.1%
Contains more Magnesium +355.6%
Contains more Phosphorus +165.4%
Contains more Potassium +264.2%
Contains more Zinc +158.8%
Contains more Copper +226.7%
Contains more Manganese +453.7%
Contains more Selenium +∞%
Contains less Sodium -100%

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
:
3
Nectarine
Nectarine
Contains more Vitamin A +135.2%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +588.9%
Contains more Vitamin B3 +67.3%
Contains more Vitamin B5 +128.1%
Contains more Vitamin B6 +720%
Contains more Vitamin K +2604.5%
Contains more Vitamin E +79.1%
Contains more Vitamin C +800%
Contains more Folate +25%
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%
Nectarine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 20% 16% 0% 19% 9% 7% 22% 12% 6% 4% 0% 6%
Contains more Vitamin A +135.2%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +588.9%
Contains more Vitamin B3 +67.3%
Contains more Vitamin B5 +128.1%
Contains more Vitamin B6 +720%
Contains more Vitamin K +2604.5%
Contains more Vitamin E +79.1%
Contains more Vitamin C +800%
Contains more Folate +25%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
4
:
1
Nectarine
Nectarine
Contains more Protein +105.7%
Contains more Fats +18.8%
Contains more Carbs +505.5%
Contains more Other +450%
Contains more Water +183.3%
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
Nectarine
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more Protein +105.7%
Contains more Fats +18.8%
Contains more Carbs +505.5%
Contains more Other +450%
Contains more Water +183.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
0
:
3
Nectarine
Nectarine
Contains less Saturated Fat -71.6%
Contains more Monounsaturated Fat +66%
Contains more Polyunsaturated fat +82.3%
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Nectarine
11% 39% 50%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.113 g
Contains less Saturated Fat -71.6%
Contains more Monounsaturated Fat +66%
Contains more Polyunsaturated fat +82.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
Prunes
4
:
1
Nectarine
Nectarine
Contains more Starch +7200%
Contains more Glucose +1521.7%
Contains more Fructose +808.8%
Contains more Maltose +∞%
Contains more Sucrose +3146.7%
Prunes
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Nectarine
62% 20% 17%
Starch: 0.07 g
Sucrose: 4.87 g
Glucose: 1.57 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +7200%
Contains more Glucose +1521.7%
Contains more Fructose +808.8%
Contains more Maltose +∞%
Contains more Sucrose +3146.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Nectarine Opinion
Net carbs 56.78g 8.85g Prunes
Protein 2.18g 1.06g Prunes
Fats 0.38g 0.32g Prunes
Carbs 63.88g 10.55g Prunes
Calories 240kcal 44kcal Prunes
Starch 5.11g 0.07g Prunes
Fructose 12.45g 1.37g Prunes
Sugar 38.13g 7.89g Nectarine
Fiber 7.1g 1.7g Prunes
Calcium 43mg 6mg Prunes
Iron 0.93mg 0.28mg Prunes
Magnesium 41mg 9mg Prunes
Phosphorus 69mg 26mg Prunes
Potassium 732mg 201mg Prunes
Sodium 2mg 0mg Nectarine
Zinc 0.44mg 0.17mg Prunes
Copper 0.281mg 0.086mg Prunes
Manganese 0.299mg 0.054mg Prunes
Selenium 0.3µg 0µg Prunes
Vitamin A 781IU 332IU Prunes
Vitamin A RAE 39µg 17µg Prunes
Vitamin E 0.43mg 0.77mg Nectarine
Vitamin C 0.6mg 5.4mg Nectarine
Vitamin B1 0.051mg 0.034mg Prunes
Vitamin B2 0.186mg 0.027mg Prunes
Vitamin B3 1.882mg 1.125mg Prunes
Vitamin B5 0.422mg 0.185mg Prunes
Vitamin B6 0.205mg 0.025mg Prunes
Folate 4µg 5µg Nectarine
Vitamin K 59.5µg 2.2µg Prunes
Tryptophan 0.025mg 0.005mg Prunes
Threonine 0.049mg 0.009mg Prunes
Isoleucine 0.041mg 0.009mg Prunes
Leucine 0.066mg 0.014mg Prunes
Lysine 0.05mg 0.016mg Prunes
Methionine 0.016mg 0.006mg Prunes
Phenylalanine 0.052mg 0.021mg Prunes
Valine 0.056mg 0.013mg Prunes
Histidine 0.027mg 0.008mg Prunes
Saturated Fat 0.088g 0.025g Nectarine
Monounsaturated Fat 0.053g 0.088g Nectarine
Polyunsaturated fat 0.062g 0.113g Nectarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Nectarine
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
10%
Nectarine
Minerals Daily Need Coverage Score
32%
Prunes
9%
Nectarine

Comparison summary

Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 14)
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Nectarine
Nectarine is lower in Sugar (difference - 30.24g)
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Nectarine
Nectarine is lower in Saturated Fat (difference - 0.063g)
Which food is cheaper?
Nectarine
Nectarine is cheaper (difference - $1.5)
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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.