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  6. Blackberry juice vs. Prunes

Blackberry juice vs. Prunes — In-Depth Nutrition Comparison

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The main differences between blackberry juice and prunes

  • Blackberry juice has more vitamin C; however, prunes have more vitamin K, fiber, copper, potassium, vitamin B6, vitamin A, vitamin B2, vitamin B3, and phosphorus.
  • Daily need coverage for vitamin K for prunes is 37% higher.
  • Prunes have 19 times less vitamin C than blackberry juice. Blackberry juice has 11.3mg of vitamin C, while prunes have 0.6mg.

Food types used in this article are Blackberry juice, canned and Plums, dried (prunes), uncooked.

Infographic

Blackberry juice 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 3.6% 12% 18% 38% 11% 5.1% 0.13% 0% 1.6%
Prunes
Prunes
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +95.2%
Contains more CalciumCalcium +258.3%
Contains more PotassiumPotassium +442.2%
Contains more IronIron +93.8%
Contains more CopperCopper +146.5%
Contains more PhosphorusPhosphorus +475%
~equal in Zinc ~0.44mg
~equal in Selenium ~0.3µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 38% 2% 18% 0% 5% 4.2% 8.4% 0% 4.8% 0% 38% 7.5% 3.6%
Prunes
Prunes
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin CVitamin C +1783.3%
Contains more Vitamin EVitamin E +109.3%
Contains more FolateFolate +150%
Contains more Vitamin AVitamin A +550%
Contains more Vitamin B1Vitamin B1 +155%
Contains more Vitamin B2Vitamin B2 +933.3%
Contains more Vitamin B3Vitamin B3 +322%
Contains more Vitamin B6Vitamin B6 +876.2%
Contains more Vitamin KVitamin K +291.4%
Contains more CholineCholine +53%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Blackberry juice Prunes DV% diff.
Vitamin K 15.2µg 59.5µg 37%
Fiber 0.1g 7.1g 28%
Carbs 7.8g 63.88g 19%
Copper 0.114mg 0.281mg 19%
Potassium 135mg 732mg 18%
Fructose 12.45g 16%
Vitamin B6 0.021mg 0.205mg 14%
Vitamin B2 0.018mg 0.186mg 13%
Manganese 0.299mg 13%
Vitamin C 11.3mg 0.6mg 12%
Calories 38kcal 240kcal 10%
Vitamin B3 0.446mg 1.882mg 9%
Phosphorus 12mg 69mg 8%
Vitamin B5 0.422mg 8%
Iron 0.48mg 0.93mg 6%
Magnesium 21mg 41mg 5%
Vitamin A 6µg 39µg 4%
Protein 0.3g 2.18g 4%
Vitamin B1 0.02mg 0.051mg 3%
Vitamin E 0.9mg 0.43mg 3%
Calcium 12mg 43mg 3%
Polyunsaturated fat 0.344g 0.062g 2%
Starch 5.11g 2%
Folate 10µg 4µg 2%
Choline 6.6mg 10.1mg 1%
Fats 0.6g 0.38g 0%
Net carbs 7.7g 56.78g N/A
Sugar 7.7g 38.13g N/A
Zinc 0.41mg 0.44mg 0%
Sodium 1mg 2mg 0%
Selenium 0.3µg 0.3µg 0%
Saturated fat 0.018g 0.088g 0%
Monounsaturated fat 0.058g 0.053g 0%
Tryptophan 0.025mg 0%
Threonine 0.049mg 0%
Isoleucine 0.041mg 0%
Leucine 0.066mg 0%
Lysine 0.05mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.052mg 0%
Valine 0.056mg 0%
Histidine 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.3 g
Fats: 0.6 g
Carbs: 7.8 g
Water: 90.9 g
Other: 0.4 g
Prunes
Prunes
3
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 FatsFats +57.9%
Contains more WaterWater +194%
Contains more ProteinProtein +626.7%
Contains more CarbsCarbs +719%
Contains more OtherOther +560%

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.344 g
Prunes
Prunes
0
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains less Sat. FatSaturated fat -79.5%
Contains more Poly. FatPolyunsaturated fat +454.8%
~equal in Monounsaturated fat ~0.053g

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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. Blackberry juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173947/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.