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Blackberry vs Prune - In-Depth Nutrition Comparison

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Summary of differences between Blackberry and Prune

  • Blackberry has more Vitamin C and Manganese, while Prune has more Vitamin K, Potassium, Vitamin B6, Copper, Vitamin B2, Vitamin B3, Fiber and Phosphorus.
  • Prune covers your daily need of Vitamin K 33% more than Blackberry.
  • Blackberry contains 35 times more Vitamin C than Prune. While Blackberry contains 21mg of Vitamin C, Prune contains only 0.6mg.

These are the specific foods used in this comparison Blackberries, raw and Plums, dried (prunes), uncooked.

Infographic

Blackberry vs Prune infographic
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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
:
6
Prune
Contains more Zinc +20.5%
Contains less Sodium -50%
Contains more Iron +50%
Contains more Calcium +48.3%
Contains more Potassium +351.9%
Contains more Magnesium +105%
Contains more Copper +70.3%
Contains more Phosphorus +213.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 9% 15% 15% 56% 15% 10% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 35% 13% 65% 30% 94% 12% 30% 1%
Contains more Zinc +20.5%
Contains less Sodium -50%
Contains more Iron +50%
Contains more Calcium +48.3%
Contains more Potassium +351.9%
Contains more Magnesium +105%
Contains more Copper +70.3%
Contains more Phosphorus +213.6%

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
:
7
Prune
Contains more Vitamin C +3400%
Contains more Vitamin E +172.1%
Contains more Folate +525%
Contains more Vitamin A +265%
Contains more Vitamin B1 +155%
Contains more Vitamin B2 +615.4%
Contains more Vitamin B3 +191.3%
Contains more Vitamin B5 +52.9%
Contains more Vitamin B6 +583.3%
Contains more Vitamin K +200.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 70% 13% 24% 0% 5% 6% 13% 17% 7% 0% 50% 19%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 47% 9% 0% 13% 43% 36% 26% 48% 0% 149% 3%
Contains more Vitamin C +3400%
Contains more Vitamin E +172.1%
Contains more Folate +525%
Contains more Vitamin A +265%
Contains more Vitamin B1 +155%
Contains more Vitamin B2 +615.4%
Contains more Vitamin B3 +191.3%
Contains more Vitamin B5 +52.9%
Contains more Vitamin B6 +583.3%
Contains more Vitamin K +200.5%

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
18
Blackberry
31
Prune
Mineral Summary Score
17
Blackberry
35
Prune

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
8%
Blackberry
13%
Prune
Carbohydrates
10%
Blackberry
64%
Prune
Fats
2%
Blackberry
2%
Prune

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.
Blackberry Prune
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Blackberry Prune
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Prune
Prune is relatively richer in minerals
Which food is richer in vitamins?
Prune
Prune is relatively richer in vitamins
Which food contains less Sugars?
Blackberry
Blackberry contains less Sugars (difference - 33.25g)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.074g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 4)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $1.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 Blackberry Prune Opinion
Calories 43 240 Prune
Protein 1.39 2.18 Prune
Fats 0.49 0.38 Blackberry
Vitamin C 21 0.6 Blackberry
Carbs 9.61 63.88 Prune
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 0.93 Prune
Calcium 29 43 Prune
Potassium 162 732 Prune
Magnesium 20 41 Prune
Sugars 4.88 38.13 Blackberry
Fiber 5.3 7.1 Prune
Copper 0.165 0.281 Prune
Zinc 0.53 0.44 Blackberry
Starch 0 5.11 Prune
Phosphorus 22 69 Prune
Sodium 1 2 Blackberry
Vitamin A 214 781 Prune
Vitamin E 1.17 0.43 Blackberry
Vitamin D 0 0
Vitamin B1 0.02 0.051 Prune
Vitamin B2 0.026 0.186 Prune
Vitamin B3 0.646 1.882 Prune
Vitamin B5 0.276 0.422 Prune
Vitamin B6 0.03 0.205 Prune
Vitamin B12 0 0
Vitamin K 19.8 59.5 Prune
Folate 25 4 Blackberry
Trans Fat 0 Prune
Saturated Fat 0.014 0.088 Blackberry
Monounsaturated Fat 0.047 0.053 Prune
Polyunsaturated fat 0.28 0.062 Blackberry
Tryptophan 0.025 Prune
Threonine 0.049 Prune
Isoleucine 0.041 Prune
Leucine 0.066 Prune
Lysine 0.05 Prune
Methionine 0.016 Prune
Phenylalanine 0.052 Prune
Valine 0.056 Prune
Histidine 0.027 Prune
Fructose 2.4 12.45 Prune

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/nutrients
  2. Prune - 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.