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  6. Banana vs. Prunes

Banana vs. Prunes — In-Depth Nutrition Comparison

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Differences between Banana and Prunes

  • Banana is higher in Vitamin B6, and Vitamin C, however, Prunes is richer in Vitamin K, Copper, Fiber, Potassium, Vitamin B2, Iron, Vitamin B3, and Phosphorus.
  • Prunes's daily need coverage for Vitamin K is 49% higher.
  • Banana has 15 times more Vitamin C than Prunes. While Banana has 8.7mg of Vitamin C, Prunes has only 0.6mg.

The food types used in this comparison are Bananas, raw and Plums, dried (prunes), uncooked.

Infographic

Banana 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.
Banana
Banana
2
:
8
Prunes
Prunes
Contains less Sodium -50%
Contains more Selenium +233.3%
Contains more Calcium +760%
Contains more Iron +257.7%
Contains more Magnesium +51.9%
Contains more Phosphorus +213.6%
Contains more Potassium +104.5%
Contains more Zinc +193.3%
Contains more Copper +260.3%
Contains more Manganese +10.7%
Banana
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 10% 20% 10% 32% 1% 5% 27% 36% 6%
Prunes
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 Selenium +233.3%
Contains more Calcium +760%
Contains more Iron +257.7%
Contains more Magnesium +51.9%
Contains more Phosphorus +213.6%
Contains more Potassium +104.5%
Contains more Zinc +193.3%
Contains more Copper +260.3%
Contains more Manganese +10.7%

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.
Banana
Banana
3
:
7
Prunes
Prunes
Contains more Vitamin C +1350%
Contains more Vitamin B6 +79%
Contains more Folate +400%
Contains more Vitamin A +1120.3%
Contains more Vitamin E +330%
Contains more Vitamin B1 +64.5%
Contains more Vitamin B2 +154.8%
Contains more Vitamin B3 +183%
Contains more Vitamin B5 +26.3%
Contains more Vitamin K +11800%
Banana
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 2% 0% 29% 8% 17% 13% 21% 85% 15% 0% 2%
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 +1350%
Contains more Vitamin B6 +79%
Contains more Folate +400%
Contains more Vitamin A +1120.3%
Contains more Vitamin E +330%
Contains more Vitamin B1 +64.5%
Contains more Vitamin B2 +154.8%
Contains more Vitamin B3 +183%
Contains more Vitamin B5 +26.3%
Contains more Vitamin K +11800%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Banana
Banana
1
:
4
Prunes
Prunes
Contains more Water +142.3%
Contains more Protein +100%
Contains more Fats +15.2%
Contains more Carbs +179.7%
Contains more Other +218.1%
Banana
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 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 Water +142.3%
Contains more Protein +100%
Contains more Fats +15.2%
Contains more Carbs +179.7%
Contains more Other +218.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Banana
Banana
1
:
2
Prunes
Prunes
Contains more Polyunsaturated fat +17.7%
Contains less Saturated Fat -21.4%
Contains more Monounsaturated Fat +65.6%
Banana
52% 15% 34%
Saturated Fat: 0.112 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.073 g
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains more Polyunsaturated fat +17.7%
Contains less Saturated Fat -21.4%
Contains more Monounsaturated Fat +65.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Banana
Banana
2
:
3
Prunes
Prunes
Contains more Sucrose +1493.3%
Contains more Glucose +411.2%
Contains more Fructose +156.7%
Contains more Maltose +500%
Equal in Starch - 5.11
Banana
31% 14% 28% 28%
Starch: 5.38 g
Sucrose: 2.39 g
Glucose: 4.98 g
Fructose: 4.85 g
Lactose: 0 g
Maltose: 0.01 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 Sucrose +1493.3%
Contains more Glucose +411.2%
Contains more Fructose +156.7%
Contains more Maltose +500%
Equal in Starch - 5.11

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Banana Prunes Opinion
Net carbs 20.24g 56.78g Prunes
Protein 1.09g 2.18g Prunes
Fats 0.33g 0.38g Prunes
Carbs 22.84g 63.88g Prunes
Calories 89kcal 240kcal Prunes
Starch 5.38g 5.11g Banana
Fructose 4.85g 12.45g Prunes
Sugar 12.23g 38.13g Banana
Fiber 2.6g 7.1g Prunes
Calcium 5mg 43mg Prunes
Iron 0.26mg 0.93mg Prunes
Magnesium 27mg 41mg Prunes
Phosphorus 22mg 69mg Prunes
Potassium 358mg 732mg Prunes
Sodium 1mg 2mg Banana
Zinc 0.15mg 0.44mg Prunes
Copper 0.078mg 0.281mg Prunes
Manganese 0.27mg 0.299mg Prunes
Selenium 1µg 0.3µg Banana
Vitamin A 64IU 781IU Prunes
Vitamin A RAE 3µg 39µg Prunes
Vitamin E 0.1mg 0.43mg Prunes
Vitamin C 8.7mg 0.6mg Banana
Vitamin B1 0.031mg 0.051mg Prunes
Vitamin B2 0.073mg 0.186mg Prunes
Vitamin B3 0.665mg 1.882mg Prunes
Vitamin B5 0.334mg 0.422mg Prunes
Vitamin B6 0.367mg 0.205mg Banana
Folate 20µg 4µg Banana
Vitamin K 0.5µg 59.5µg Prunes
Tryptophan 0.009mg 0.025mg Prunes
Threonine 0.028mg 0.049mg Prunes
Isoleucine 0.028mg 0.041mg Prunes
Leucine 0.068mg 0.066mg Banana
Lysine 0.05mg 0.05mg
Methionine 0.008mg 0.016mg Prunes
Phenylalanine 0.049mg 0.052mg Prunes
Valine 0.047mg 0.056mg Prunes
Histidine 0.077mg 0.027mg Banana
Saturated Fat 0.112g 0.088g Prunes
Monounsaturated Fat 0.032g 0.053g Prunes
Polyunsaturated fat 0.073g 0.062g Banana

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Banana 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
16%
Banana
31%
Prunes
Minerals Daily Need Coverage Score
14%
Banana
32%
Prunes

Comparison summary

Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 0.024g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 19)
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 is lower in Sugar?
Banana
Banana is lower in Sugar (difference - 25.9g)
Which food contains less Sodium?
Banana
Banana contains less Sodium (difference - 1mg)
Which food is cheaper?
Banana
Banana is cheaper (difference - $1.8)
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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.