Blackberry vs. Prunes — In-Depth Nutrition Comparison
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Summary of differences between blackberries and prunes
- Blackberries have more vitamin C and manganese, while prunes have more vitamin K, potassium, vitamin B6, copper, vitamin B2, vitamin A, vitamin B3, and fiber.
- Prunes cover your daily need for vitamin K, 33% more than blackberries.
- Blackberries contain 35 times more vitamin C than prunes. While blackberries contain 21mg of vitamin C, prunes contain only 0.6mg.
These are the specific foods used in this comparison Blackberries, raw and Plums, dried (prunes), uncooked.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more ZincZinc | +20.5% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +116.1% |
| Contains more SeleniumSelenium | +33.3% |
| Contains more MagnesiumMagnesium | +105% |
| Contains more CalciumCalcium | +48.3% |
| Contains more PotassiumPotassium | +351.9% |
| Contains more IronIron | +50% |
| Contains more CopperCopper | +70.3% |
| Contains more PhosphorusPhosphorus | +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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +3400% |
| Contains more Vitamin EVitamin E | +172.1% |
| Contains more FolateFolate | +525% |
| Contains more Vitamin AVitamin A | +254.5% |
| Contains more Vitamin B1Vitamin B1 | +155% |
| Contains more Vitamin B2Vitamin B2 | +615.4% |
| Contains more Vitamin B3Vitamin B3 | +191.3% |
| Contains more Vitamin B5Vitamin B5 | +52.9% |
| Contains more Vitamin B6Vitamin B6 | +583.3% |
| Contains more Vitamin KVitamin K | +200.5% |
| Contains more CholineCholine | +18.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 19.8µg | 59.5µg | 33% |
| Vitamin C | 21mg | 0.6mg | 23% |
| Carbs | 9.61g | 63.88g | 18% |
| Potassium | 162mg | 732mg | 17% |
| Manganese | 0.646mg | 0.299mg | 15% |
| Fructose | 2.4g | 12.45g | 13% |
| Copper | 0.165mg | 0.281mg | 13% |
| Vitamin B6 | 0.03mg | 0.205mg | 13% |
| Vitamin B2 | 0.026mg | 0.186mg | 12% |
| Calories | 43kcal | 240kcal | 10% |
| Vitamin B3 | 0.646mg | 1.882mg | 8% |
| Fiber | 5.3g | 7.1g | 7% |
| Phosphorus | 22mg | 69mg | 7% |
| Vitamin E | 1.17mg | 0.43mg | 5% |
| Folate | 25µg | 4µg | 5% |
| Magnesium | 20mg | 41mg | 5% |
| Iron | 0.62mg | 0.93mg | 4% |
| Vitamin B1 | 0.02mg | 0.051mg | 3% |
| Vitamin A | 11µg | 39µg | 3% |
| Vitamin B5 | 0.276mg | 0.422mg | 3% |
| Starch | 0g | 5.11g | 2% |
| Protein | 1.39g | 2.18g | 2% |
| Zinc | 0.53mg | 0.44mg | 1% |
| Polyunsaturated fat | 0.28g | 0.062g | 1% |
| Calcium | 29mg | 43mg | 1% |
| Fats | 0.49g | 0.38g | 0% |
| Net carbs | 4.31g | 56.78g | N/A |
| Sugar | 4.88g | 38.13g | N/A |
| Sodium | 1mg | 2mg | 0% |
| Selenium | 0.4µg | 0.3µg | 0% |
| Choline | 8.5mg | 10.1mg | 0% |
| Saturated fat | 0.014g | 0.088g | 0% |
| Monounsaturated fat | 0.047g | 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
Protein:
1.39 g
Fats:
0.49 g
Carbs:
9.61 g
Water:
88.15 g
Other:
0.36 g
Protein:
2.18 g
Fats:
0.38 g
Carbs:
63.88 g
Water:
30.92 g
Other:
2.64 g
| Contains more FatsFats | +28.9% |
| Contains more WaterWater | +185.1% |
| Contains more ProteinProtein | +56.8% |
| Contains more CarbsCarbs | +564.7% |
| Contains more OtherOther | +633.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.014 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.28 g
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 | -84.1% |
| Contains more Poly. FatPolyunsaturated fat | +351.6% |
| Contains more Mono. FatMonounsaturated fat | +12.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.07 g
Glucose:
2.31 g
Fructose:
2.4 g
Lactose:
0 g
Maltose:
0.07 g
Galactose:
0.03 g
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 MaltoseMaltose | +16.7% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +114.3% |
| Contains more GlucoseGlucose | +1002.2% |
| Contains more FructoseFructose | +418.8% |
~equal in
Lactose
~0g
