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Apricot vs. Prunes — In-Depth Nutrition Comparison

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Important differences between Apricot and Prunes

  • Apricot has more Vitamin C, however, Prunes is richer in Vitamin K, Copper, Fiber, Potassium, Vitamin B6, Vitamin B2, Manganese, Vitamin B3, and Magnesium.
  • Prunes's daily need coverage for Vitamin K is 47% more.
  • Apricot contains 17 times more Vitamin C than Prunes. Apricot contains 10mg of Vitamin C, while Prunes contains 0.6mg.

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

Infographic

Apricot 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.
:
9
Prunes
Contains less Sodium -50%
Contains more Calcium +230.8%
Contains more Iron +138.5%
Contains more Magnesium +310%
Contains more Phosphorus +200%
Contains more Potassium +182.6%
Contains more Zinc +120%
Contains more Copper +260.3%
Contains more Manganese +288.3%
Contains more Selenium +200%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 15% 8% 10% 23% 1% 6% 27% 11% 1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains less Sodium -50%
Contains more Calcium +230.8%
Contains more Iron +138.5%
Contains more Magnesium +310%
Contains more Phosphorus +200%
Contains more Potassium +182.6%
Contains more Zinc +120%
Contains more Copper +260.3%
Contains more Manganese +288.3%
Contains more Selenium +200%

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.
:
7
Prunes
Contains more Vitamin A +63.8%
Contains more Vitamin E +107%
Contains more Vitamin C +1566.7%
Contains more Folate +125%
Contains more Vitamin B1 +70%
Contains more Vitamin B2 +365%
Contains more Vitamin B3 +213.7%
Contains more Vitamin B5 +75.8%
Contains more Vitamin B6 +279.6%
Contains more Choline +260.7%
Contains more Vitamin K +1703%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 77% 18% 0% 34% 8% 10% 12% 15% 13% 7% 0% 2% 9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 6% 149%
Contains more Vitamin A +63.8%
Contains more Vitamin E +107%
Contains more Vitamin C +1566.7%
Contains more Folate +125%
Contains more Vitamin B1 +70%
Contains more Vitamin B2 +365%
Contains more Vitamin B3 +213.7%
Contains more Vitamin B5 +75.8%
Contains more Vitamin B6 +279.6%
Contains more Choline +260.7%
Contains more Vitamin K +1703%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Prunes
Contains more Water +179.3%
Contains more Protein +55.7%
Contains more Carbs +474.5%
Contains more Other +256.8%
Equal in Fats - 0.38
11% 86%
Protein: 1.4 g
Fats: 0.39 g
Carbs: 11.12 g
Water: 86.35 g
Other: 0.74 g
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 Water +179.3%
Contains more Protein +55.7%
Contains more Carbs +474.5%
Contains more Other +256.8%
Equal in Fats - 0.38

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
0
Prunes
Contains less Saturated Fat -69.3%
Contains more Monounsaturated Fat +220.8%
Contains more Polyunsaturated fat +24.2%
10% 62% 28%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.17 g
Polyunsaturated fat: 0.077 g
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains less Saturated Fat -69.3%
Contains more Monounsaturated Fat +220.8%
Contains more Polyunsaturated fat +24.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
:
3
Prunes
Contains more Sucrose +3813.3%
Contains more Starch +∞%
Contains more Glucose +974.3%
Contains more Fructose +1224.5%
Equal in Maltose - 0.06
64% 26% 10%
Starch: 0 g
Sucrose: 5.87 g
Glucose: 2.37 g
Fructose: 0.94 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
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 Sucrose +3813.3%
Contains more Starch +∞%
Contains more Glucose +974.3%
Contains more Fructose +1224.5%
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.
Apricot Prunes
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Apricot Prunes Opinion
Net carbs 9.12g 56.78g Prunes
Protein 1.4g 2.18g Prunes
Fats 0.39g 0.38g Apricot
Carbs 11.12g 63.88g Prunes
Calories 48kcal 240kcal Prunes
Starch 5.11g Prunes
Fructose 0.94g 12.45g Prunes
Sugar 9.24g 38.13g Apricot
Fiber 2g 7.1g Prunes
Calcium 13mg 43mg Prunes
Iron 0.39mg 0.93mg Prunes
Magnesium 10mg 41mg Prunes
Phosphorus 23mg 69mg Prunes
Potassium 259mg 732mg Prunes
Sodium 1mg 2mg Apricot
Zinc 0.2mg 0.44mg Prunes
Copper 0.078mg 0.281mg Prunes
Manganese 0.077mg 0.299mg Prunes
Selenium 0.1µg 0.3µg Prunes
Vitamin A 1279IU 781IU Apricot
Vitamin A RAE 96µg 39µg Apricot
Vitamin E 0.89mg 0.43mg Apricot
Vitamin C 10mg 0.6mg Apricot
Vitamin B1 0.03mg 0.051mg Prunes
Vitamin B2 0.04mg 0.186mg Prunes
Vitamin B3 0.6mg 1.882mg Prunes
Vitamin B5 0.24mg 0.422mg Prunes
Vitamin B6 0.054mg 0.205mg Prunes
Folate 9µg 4µg Apricot
Choline 2.8mg 10.1mg Prunes
Vitamin K 3.3µg 59.5µg Prunes
Tryptophan 0.015mg 0.025mg Prunes
Threonine 0.047mg 0.049mg Prunes
Isoleucine 0.041mg 0.041mg
Leucine 0.077mg 0.066mg Apricot
Lysine 0.097mg 0.05mg Apricot
Methionine 0.006mg 0.016mg Prunes
Phenylalanine 0.052mg 0.052mg
Valine 0.047mg 0.056mg Prunes
Histidine 0.027mg 0.027mg
Saturated Fat 0.027g 0.088g Apricot
Monounsaturated Fat 0.17g 0.053g Apricot
Polyunsaturated fat 0.077g 0.062g Apricot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apricot 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
15%
Apricot
29%
Prunes
Minerals Daily Need Coverage Score
10%
Apricot
32%
Prunes

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 - 5)
Which food is lower in Sugar?
Apricot
Apricot is lower in Sugar (difference - 28.89g)
Which food contains less Sodium?
Apricot
Apricot contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Apricot
Apricot is lower in Saturated Fat (difference - 0.061g)
Which food is cheaper?
Apricot
Apricot is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Apricot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171697/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.