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Prunes vs. Watermelon — In-Depth Nutrition Comparison

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What are the differences between Prunes and Watermelon?

  • Prunes is higher in Vitamin K, Fiber, Copper, Potassium, Vitamin B2, Vitamin B6, Manganese, Vitamin B3, and Iron, yet Watermelon is higher in Vitamin C.
  • Prunes's daily need coverage for Vitamin K is 49% more.
  • Prunes has 18 times more Fiber than Watermelon. While Prunes has 7.1g of Fiber, Watermelon has only 0.4g.

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

Infographic

Prunes vs Watermelon 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.
Contains more Calcium +514.3%
Contains more Iron +287.5%
Contains more Magnesium +310%
Contains more Phosphorus +527.3%
Contains more Potassium +553.6%
Contains more Zinc +340%
Contains more Copper +569%
Contains more Manganese +686.8%
Contains less Sodium -50%
Contains more Selenium +33.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 8% 5% 10% 1% 3% 14% 5% 3%
Contains more Calcium +514.3%
Contains more Iron +287.5%
Contains more Magnesium +310%
Contains more Phosphorus +527.3%
Contains more Potassium +553.6%
Contains more Zinc +340%
Contains more Copper +569%
Contains more Manganese +686.8%
Contains less Sodium -50%
Contains more Selenium +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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Prunes
9
:
Contains more Vitamin A +37.3%
Contains more Vitamin E +760%
Contains more Vitamin B1 +54.5%
Contains more Vitamin B2 +785.7%
Contains more Vitamin B3 +957.3%
Contains more Vitamin B5 +91%
Contains more Vitamin B6 +355.6%
Contains more Folate +33.3%
Contains more Vitamin K +59400%
Contains more Vitamin C +1250%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 1% 0% 27% 9% 5% 4% 14% 11% 3% 0% 1%
Contains more Vitamin A +37.3%
Contains more Vitamin E +760%
Contains more Vitamin B1 +54.5%
Contains more Vitamin B2 +785.7%
Contains more Vitamin B3 +957.3%
Contains more Vitamin B5 +91%
Contains more Vitamin B6 +355.6%
Contains more Folate +33.3%
Contains more Vitamin K +59400%
Contains more Vitamin C +1250%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +257.4%
Contains more Fats +153.3%
Contains more Carbs +746.1%
Contains more Other +1000%
Contains more Water +195.8%
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
Contains more Protein +257.4%
Contains more Fats +153.3%
Contains more Carbs +746.1%
Contains more Other +1000%
Contains more Water +195.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +43.2%
Contains more Polyunsaturated fat +24%
Contains less Saturated Fat -81.8%
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
16% 36% 49%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +43.2%
Contains more Polyunsaturated fat +24%
Contains less Saturated Fat -81.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Glucose +1511.4%
Contains more Fructose +270.5%
Contains more Sucrose +706.7%
Equal in Maltose - 0.06
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
19% 25% 54%
Starch: 0 g
Sucrose: 1.21 g
Glucose: 1.58 g
Fructose: 3.36 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +1511.4%
Contains more Fructose +270.5%
Contains more Sucrose +706.7%
Equal in Maltose - 0.06

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Watermelon Opinion
Net carbs 56.78g 7.15g Prunes
Protein 2.18g 0.61g Prunes
Fats 0.38g 0.15g Prunes
Carbs 63.88g 7.55g Prunes
Calories 240kcal 30kcal Prunes
Starch 5.11g 0g Prunes
Fructose 12.45g 3.36g Prunes
Sugar 38.13g 6.2g Watermelon
Fiber 7.1g 0.4g Prunes
Calcium 43mg 7mg Prunes
Iron 0.93mg 0.24mg Prunes
Magnesium 41mg 10mg Prunes
Phosphorus 69mg 11mg Prunes
Potassium 732mg 112mg Prunes
Sodium 2mg 1mg Watermelon
Zinc 0.44mg 0.1mg Prunes
Copper 0.281mg 0.042mg Prunes
Manganese 0.299mg 0.038mg Prunes
Selenium 0.3µg 0.4µg Watermelon
Vitamin A 781IU 569IU Prunes
Vitamin A RAE 39µg 28µg Prunes
Vitamin E 0.43mg 0.05mg Prunes
Vitamin C 0.6mg 8.1mg Watermelon
Vitamin B1 0.051mg 0.033mg Prunes
Vitamin B2 0.186mg 0.021mg Prunes
Vitamin B3 1.882mg 0.178mg Prunes
Vitamin B5 0.422mg 0.221mg Prunes
Vitamin B6 0.205mg 0.045mg Prunes
Folate 4µg 3µg Prunes
Vitamin K 59.5µg 0.1µg Prunes
Tryptophan 0.025mg 0.007mg Prunes
Threonine 0.049mg 0.027mg Prunes
Isoleucine 0.041mg 0.019mg Prunes
Leucine 0.066mg 0.018mg Prunes
Lysine 0.05mg 0.062mg Watermelon
Methionine 0.016mg 0.006mg Prunes
Phenylalanine 0.052mg 0.015mg Prunes
Valine 0.056mg 0.016mg Prunes
Histidine 0.027mg 0.006mg Prunes
Saturated Fat 0.088g 0.016g Watermelon
Monounsaturated Fat 0.053g 0.037g Prunes
Polyunsaturated fat 0.062g 0.05g Prunes

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Watermelon
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
9%
Watermelon
Minerals Daily Need Coverage Score
32%
Prunes
6%
Watermelon

Comparison summary

Which food is lower in Sugar?
Watermelon
Watermelon is lower in Sugar (difference - 31.93g)
Which food contains less Sodium?
Watermelon
Watermelon contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Watermelon
Watermelon is lower in Saturated Fat (difference - 0.072g)
Which food is cheaper?
Watermelon
Watermelon is cheaper (difference - $1.9)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 47)
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 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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.