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  6. Potato vs. Prunes

Potato vs. Prunes — In-Depth Nutrition Comparison

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A recap on differences between Potato and Prunes

  • Potato has more Vitamin C, Vitamin B6, and Folate, however, Prunes is higher in Vitamin K, Fiber, Copper, Vitamin B2, and Potassium.
  • Prunes covers your daily Vitamin K needs 48% more than Potato.
  • Prunes contains 16 times less Vitamin C than Potato. Potato contains 9.6mg of Vitamin C, while Prunes contains 0.6mg.

Food varieties used in this article are Potatoes, baked, flesh and skin, without salt and Plums, dried (prunes), uncooked.

Infographic

Potato vs Prunes 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.
Potato
Potato
3
:
7
Prunes
Prunes
Contains more Iron +16.1%
Contains more Selenium +33.3%
Contains more Calcium +186.7%
Contains more Magnesium +46.4%
Contains more Potassium +36.8%
Contains less Sodium -80%
Contains more Zinc +22.2%
Contains more Copper +138.1%
Contains more Manganese +36.5%
Equal in Phosphorus - 69
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains more Iron +16.1%
Contains more Selenium +33.3%
Contains more Calcium +186.7%
Contains more Magnesium +46.4%
Contains more Potassium +36.8%
Contains less Sodium -80%
Contains more Zinc +22.2%
Contains more Copper +138.1%
Contains more Manganese +36.5%
Equal in Phosphorus - 69

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.
Potato
Potato
4
:
6
Prunes
Prunes
Contains more Vitamin C +1500%
Contains more Vitamin B1 +25.5%
Contains more Vitamin B6 +51.7%
Contains more Folate +600%
Contains more Vitamin A +7710%
Contains more Vitamin E +975%
Contains more Vitamin B2 +287.5%
Contains more Vitamin B3 +33.5%
Contains more Vitamin B5 +12.2%
Contains more Vitamin K +2875%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
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%
Contains more Vitamin C +1500%
Contains more Vitamin B1 +25.5%
Contains more Vitamin B6 +51.7%
Contains more Folate +600%
Contains more Vitamin A +7710%
Contains more Vitamin E +975%
Contains more Vitamin B2 +287.5%
Contains more Vitamin B3 +33.5%
Contains more Vitamin B5 +12.2%
Contains more Vitamin K +2875%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
2
:
3
Prunes
Prunes
Contains more Protein +14.7%
Contains more Water +142.2%
Contains more Fats +192.3%
Contains more Carbs +202%
Contains more Other +98.5%
Potato
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
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
Contains more Protein +14.7%
Contains more Water +142.2%
Contains more Fats +192.3%
Contains more Carbs +202%
Contains more Other +98.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
1
:
2
Prunes
Prunes
Contains less Saturated Fat -61.4%
Contains more Monounsaturated Fat +1666.7%
Equal in Polyunsaturated fat - 0.062
Potato
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains less Saturated Fat -61.4%
Contains more Monounsaturated Fat +1666.7%
Equal in Polyunsaturated fat - 0.062

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
Potato
2
:
3
Prunes
Prunes
Contains more Starch +238%
Contains more Sucrose +166.7%
Contains more Glucose +5686.4%
Contains more Fructose +3561.8%
Contains more Maltose +∞%
Potato
94% 2% 2% 2%
Starch: 17.27 g
Sucrose: 0.4 g
Glucose: 0.44 g
Fructose: 0.34 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more Starch +238%
Contains more Sucrose +166.7%
Contains more Glucose +5686.4%
Contains more Fructose +3561.8%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato Prunes Opinion
Net carbs 18.95g 56.78g Prunes
Protein 2.5g 2.18g Potato
Fats 0.13g 0.38g Prunes
Carbs 21.15g 63.88g Prunes
Calories 93kcal 240kcal Prunes
Starch 17.27g 5.11g Potato
Fructose 0.34g 12.45g Prunes
Sugar 1.18g 38.13g Potato
Fiber 2.2g 7.1g Prunes
Calcium 15mg 43mg Prunes
Iron 1.08mg 0.93mg Potato
Magnesium 28mg 41mg Prunes
Phosphorus 70mg 69mg Potato
Potassium 535mg 732mg Prunes
Sodium 10mg 2mg Prunes
Zinc 0.36mg 0.44mg Prunes
Copper 0.118mg 0.281mg Prunes
Manganese 0.219mg 0.299mg Prunes
Selenium 0.4µg 0.3µg Potato
Vitamin A 10IU 781IU Prunes
Vitamin A RAE 1µg 39µg Prunes
Vitamin E 0.04mg 0.43mg Prunes
Vitamin C 9.6mg 0.6mg Potato
Vitamin B1 0.064mg 0.051mg Potato
Vitamin B2 0.048mg 0.186mg Prunes
Vitamin B3 1.41mg 1.882mg Prunes
Vitamin B5 0.376mg 0.422mg Prunes
Vitamin B6 0.311mg 0.205mg Potato
Folate 28µg 4µg Potato
Vitamin K 2µg 59.5µg Prunes
Tryptophan 0.025mg 0.025mg
Threonine 0.081mg 0.049mg Potato
Isoleucine 0.08mg 0.041mg Potato
Leucine 0.119mg 0.066mg Potato
Lysine 0.13mg 0.05mg Potato
Methionine 0.038mg 0.016mg Potato
Phenylalanine 0.099mg 0.052mg Potato
Valine 0.125mg 0.056mg Potato
Histidine 0.042mg 0.027mg Potato
Saturated Fat 0.034g 0.088g Potato
Monounsaturated Fat 0.003g 0.053g Prunes
Polyunsaturated fat 0.057g 0.062g Prunes

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Prunes
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
17%
Potato
31%
Prunes
Minerals Daily Need Coverage Score
22%
Potato
32%
Prunes

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 57)
Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 36.95g)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.054g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $1.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/nutrients
  2. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.