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Raisin vs Prune - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Raisin
Raisin is lower in Saturated Fat (difference - 0.03g)
Which food is cheaper?
Raisin
Raisin is cheaper (difference - $1)
Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food contains less Sugars?
Prune
Prune contains less Sugars (difference - 21.06g)
Which food contains less Sodium?
Prune
Prune contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Prune
Prune is relatively richer in vitamins
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.
Raisin Prune
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Raisin Prune
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
9
Raisin
33
Prune
Mineral Summary Score
27
Raisin
24
Prune

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
Raisin
5
:
3
Prune
Contains more Iron +102.2%
Contains more Calcium +16.3%
Contains more Copper +13.2%
Contains more Phosphorus +46.4%
Contains more Magnesium +28.1%
Contains more Zinc +100%
Contains less Sodium -81.8%
Equal in Potassium - 732
Contains more Iron +102.2%
Contains more Calcium +16.3%
Contains more Copper +13.2%
Contains more Phosphorus +46.4%
Contains more Magnesium +28.1%
Contains more Zinc +100%
Contains less Sodium -81.8%
Equal in Potassium - 732

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
Raisin
2
:
7
Prune
Contains more Vitamin C +283.3%
Contains more Vitamin B1 +107.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +258.3%
Contains more Vitamin B2 +48.8%
Contains more Vitamin B3 +145.7%
Contains more Vitamin B5 +344.2%
Contains more Vitamin B6 +17.8%
Contains more Vitamin K +1600%
Contains more Vitamin C +283.3%
Contains more Vitamin B1 +107.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +258.3%
Contains more Vitamin B2 +48.8%
Contains more Vitamin B3 +145.7%
Contains more Vitamin B5 +344.2%
Contains more Vitamin B6 +17.8%
Contains more Vitamin K +1600%

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
18%
Raisin
13%
Prune
Carbohydrates
79%
Raisin
64%
Prune
Fats
2%
Raisin
2%
Prune

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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 Raisin Prune Opinion
Calories 299 240 Raisin
Protein 3.07 2.18 Raisin
Fats 0.46 0.38 Raisin
Vitamin C 2.3 0.6 Raisin
Carbs 79.18 63.88 Raisin
Cholesterol 0 0
Vitamin D 0 0
Iron 1.88 0.93 Raisin
Calcium 50 43 Raisin
Potassium 749 732 Raisin
Magnesium 32 41 Prune
Sugars 59.19 38.13 Raisin
Fiber 3.7 7.1 Prune
Copper 0.318 0.281 Raisin
Zinc 0.22 0.44 Prune
Starch 2.7 5.11 Prune
Phosphorus 101 69 Raisin
Sodium 11 2 Prune
Vitamin A 0 781 Prune
Vitamin E 0.12 0.43 Prune
Vitamin D 0 0
Vitamin B1 0.106 0.051 Raisin
Vitamin B2 0.125 0.186 Prune
Vitamin B3 0.766 1.882 Prune
Vitamin B5 0.095 0.422 Prune
Vitamin B6 0.174 0.205 Prune
Vitamin B12 0 0
Vitamin K 3.5 59.5 Prune
Folic acid (B9) 0 0
Trans Fat 0 Prune
Saturated Fat 0.058 0.088 Raisin
Monounsaturated Fat 0.051 0.053 Prune
Polyunsaturated fat 0.037 0.062 Prune
Tryptophan 0.05 0.025 Raisin
Threonine 0.077 0.049 Raisin
Isoleucine 0.057 0.041 Raisin
Leucine 0.096 0.066 Raisin
Lysine 0.084 0.05 Raisin
Methionine 0.021 0.016 Raisin
Phenylalanine 0.065 0.052 Raisin
Valine 0.083 0.056 Raisin
Histidine 0.072 0.027 Raisin
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.