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  6. Prunes vs. Pineapple

Prunes vs. Pineapple — In-Depth Nutrition Comparison

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What are the differences between Prunes and Pineapple?

  • Prunes is higher in Vitamin K, Fiber, Copper, Potassium, Vitamin B2, Phosphorus, Vitamin B3, and Iron, yet Pineapple is higher in Vitamin C, and Manganese.
  • Pineapple's daily need coverage for Vitamin C is 52% more.
  • Prunes has 85 times more Vitamin K than Pineapple. While Prunes has 59.5µg of Vitamin K, Pineapple has only 0.7µg.

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

Infographic

Prunes vs Pineapple 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
8
:
2
Pineapple
Pineapple
Contains more Calcium +230.8%
Contains more Iron +220.7%
Contains more Magnesium +241.7%
Contains more Phosphorus +762.5%
Contains more Potassium +571.6%
Contains more Zinc +266.7%
Contains more Copper +155.5%
Contains more Selenium +200%
Contains less Sodium -50%
Contains more Manganese +210%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Pineapple
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 11% 9% 4% 10% 1% 4% 37% 121% 1%
Contains more Calcium +230.8%
Contains more Iron +220.7%
Contains more Magnesium +241.7%
Contains more Phosphorus +762.5%
Contains more Potassium +571.6%
Contains more Zinc +266.7%
Contains more Copper +155.5%
Contains more Selenium +200%
Contains less Sodium -50%
Contains more Manganese +210%

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
Pineapple
Pineapple
Contains more Vitamin A +1246.6%
Contains more Vitamin E +2050%
Contains more Vitamin B2 +481.3%
Contains more Vitamin B3 +276.4%
Contains more Vitamin B5 +98.1%
Contains more Vitamin B6 +83%
Contains more Vitamin K +8400%
Contains more Vitamin C +7866.7%
Contains more Vitamin B1 +54.9%
Contains more Folate +350%
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%
Pineapple
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 1% 0% 160% 20% 8% 10% 13% 26% 14% 0% 2%
Contains more Vitamin A +1246.6%
Contains more Vitamin E +2050%
Contains more Vitamin B2 +481.3%
Contains more Vitamin B3 +276.4%
Contains more Vitamin B5 +98.1%
Contains more Vitamin B6 +83%
Contains more Vitamin K +8400%
Contains more Vitamin C +7866.7%
Contains more Vitamin B1 +54.9%
Contains more Folate +350%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
4
:
1
Pineapple
Pineapple
Contains more Protein +303.7%
Contains more Fats +216.7%
Contains more Carbs +386.9%
Contains more Other +1100%
Contains more Water +178.1%
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
Pineapple
13% 86%
Protein: 0.54 g
Fats: 0.12 g
Carbs: 13.12 g
Water: 86 g
Other: 0.22 g
Contains more Protein +303.7%
Contains more Fats +216.7%
Contains more Carbs +386.9%
Contains more Other +1100%
Contains more Water +178.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
2
:
1
Pineapple
Pineapple
Contains more Monounsaturated Fat +307.7%
Contains more Polyunsaturated fat +55%
Contains less Saturated Fat -89.8%
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Pineapple
15% 21% 65%
Saturated Fat: 0.009 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.04 g
Contains more Monounsaturated Fat +307.7%
Contains more Polyunsaturated fat +55%
Contains less Saturated Fat -89.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
Prunes
4
:
1
Pineapple
Pineapple
Contains more Starch +∞%
Contains more Glucose +1371.7%
Contains more Fructose +487.3%
Contains more Maltose +∞%
Contains more Sucrose +3893.3%
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
Pineapple
61% 18% 22%
Starch: 0 g
Sucrose: 5.99 g
Glucose: 1.73 g
Fructose: 2.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +1371.7%
Contains more Fructose +487.3%
Contains more Maltose +∞%
Contains more Sucrose +3893.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Prunes Pineapple
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 Pineapple Opinion
Net carbs 56.78g 11.72g Prunes
Protein 2.18g 0.54g Prunes
Fats 0.38g 0.12g Prunes
Carbs 63.88g 13.12g Prunes
Calories 240kcal 50kcal Prunes
Starch 5.11g 0g Prunes
Fructose 12.45g 2.12g Prunes
Sugar 38.13g 9.85g Pineapple
Fiber 7.1g 1.4g Prunes
Calcium 43mg 13mg Prunes
Iron 0.93mg 0.29mg Prunes
Magnesium 41mg 12mg Prunes
Phosphorus 69mg 8mg Prunes
Potassium 732mg 109mg Prunes
Sodium 2mg 1mg Pineapple
Zinc 0.44mg 0.12mg Prunes
Copper 0.281mg 0.11mg Prunes
Manganese 0.299mg 0.927mg Pineapple
Selenium 0.3µg 0.1µg Prunes
Vitamin A 781IU 58IU Prunes
Vitamin A RAE 39µg 3µg Prunes
Vitamin E 0.43mg 0.02mg Prunes
Vitamin C 0.6mg 47.8mg Pineapple
Vitamin B1 0.051mg 0.079mg Pineapple
Vitamin B2 0.186mg 0.032mg Prunes
Vitamin B3 1.882mg 0.5mg Prunes
Vitamin B5 0.422mg 0.213mg Prunes
Vitamin B6 0.205mg 0.112mg Prunes
Folate 4µg 18µg Pineapple
Vitamin K 59.5µg 0.7µg Prunes
Tryptophan 0.025mg 0.005mg Prunes
Threonine 0.049mg 0.019mg Prunes
Isoleucine 0.041mg 0.019mg Prunes
Leucine 0.066mg 0.024mg Prunes
Lysine 0.05mg 0.026mg Prunes
Methionine 0.016mg 0.012mg Prunes
Phenylalanine 0.052mg 0.021mg Prunes
Valine 0.056mg 0.024mg Prunes
Histidine 0.027mg 0.01mg Prunes
Saturated Fat 0.088g 0.009g Pineapple
Monounsaturated Fat 0.053g 0.013g Prunes
Polyunsaturated fat 0.062g 0.04g Prunes

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Pineapple
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
21%
Pineapple
Minerals Daily Need Coverage Score
32%
Prunes
20%
Pineapple

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 - 37)
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Pineapple
Pineapple is lower in Sugar (difference - 28.28g)
Which food contains less Sodium?
Pineapple
Pineapple contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Pineapple
Pineapple is lower in Saturated Fat (difference - 0.079g)
Which food is cheaper?
Pineapple
Pineapple is cheaper (difference - $1.4)
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. Pineapple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169124/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.