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  6. Blueberry vs. Prunes

Blueberry vs. Prunes — In-Depth Nutrition Comparison

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Differences between Blueberry and Prunes

  • Blueberry is higher in Vitamin C, however, Prunes is richer in Vitamin K, Copper, Potassium, Fiber, Vitamin B6, Vitamin B2, Vitamin B3, Magnesium, and Phosphorus.
  • Prunes's daily need coverage for Vitamin K is 34% higher.
  • Blueberry has 16 times more Vitamin C than Prunes. While Blueberry has 9.7mg of Vitamin C, Prunes has only 0.6mg.

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

Infographic

Blueberry 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.
Blueberry
Blueberry
2
:
8
Prunes
Prunes
Contains less Sodium -50%
Contains more Manganese +12.4%
Contains more Calcium +616.7%
Contains more Iron +232.1%
Contains more Magnesium +583.3%
Contains more Phosphorus +475%
Contains more Potassium +850.6%
Contains more Zinc +175%
Contains more Copper +393%
Contains more Selenium +200%
Blueberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 5% 6% 7% 1% 5% 19% 44% 1%
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 Manganese +12.4%
Contains more Calcium +616.7%
Contains more Iron +232.1%
Contains more Magnesium +583.3%
Contains more Phosphorus +475%
Contains more Potassium +850.6%
Contains more Zinc +175%
Contains more Copper +393%
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.
Blueberry
Blueberry
3
:
7
Prunes
Prunes
Contains more Vitamin E +32.6%
Contains more Vitamin C +1516.7%
Contains more Folate +50%
Contains more Vitamin A +1346.3%
Contains more Vitamin B1 +37.8%
Contains more Vitamin B2 +353.7%
Contains more Vitamin B3 +350.2%
Contains more Vitamin B5 +240.3%
Contains more Vitamin B6 +294.2%
Contains more Vitamin K +208.3%
Blueberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 12% 0% 33% 10% 10% 8% 8% 12% 5% 0% 49%
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 E +32.6%
Contains more Vitamin C +1516.7%
Contains more Folate +50%
Contains more Vitamin A +1346.3%
Contains more Vitamin B1 +37.8%
Contains more Vitamin B2 +353.7%
Contains more Vitamin B3 +350.2%
Contains more Vitamin B5 +240.3%
Contains more Vitamin B6 +294.2%
Contains more Vitamin K +208.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Blueberry
Blueberry
1
:
4
Prunes
Prunes
Contains more Water +172.3%
Contains more Protein +194.6%
Contains more Fats +15.2%
Contains more Carbs +340.9%
Contains more Other +1047.8%
Blueberry
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 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 +172.3%
Contains more Protein +194.6%
Contains more Fats +15.2%
Contains more Carbs +340.9%
Contains more Other +1047.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Blueberry
Blueberry
2
:
1
Prunes
Prunes
Contains less Saturated Fat -68.2%
Contains more Polyunsaturated fat +135.5%
Contains more Monounsaturated Fat +12.8%
Blueberry
13% 21% 66%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.146 g
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains less Saturated Fat -68.2%
Contains more Polyunsaturated fat +135.5%
Contains more Monounsaturated Fat +12.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Blueberry
Blueberry
0
:
5
Prunes
Prunes
Contains more Starch +16933.3%
Contains more Sucrose +36.4%
Contains more Glucose +421.7%
Contains more Fructose +150.5%
Contains more Maltose +∞%
Blueberry
49% 50%
Starch: 0.03 g
Sucrose: 0.11 g
Glucose: 4.88 g
Fructose: 4.97 g
Lactose: 0 g
Maltose: 0 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 Starch +16933.3%
Contains more Sucrose +36.4%
Contains more Glucose +421.7%
Contains more Fructose +150.5%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blueberry Prunes Opinion
Net carbs 12.09g 56.78g Prunes
Protein 0.74g 2.18g Prunes
Fats 0.33g 0.38g Prunes
Carbs 14.49g 63.88g Prunes
Calories 57kcal 240kcal Prunes
Starch 0.03g 5.11g Prunes
Fructose 4.97g 12.45g Prunes
Sugar 9.96g 38.13g Blueberry
Fiber 2.4g 7.1g Prunes
Calcium 6mg 43mg Prunes
Iron 0.28mg 0.93mg Prunes
Magnesium 6mg 41mg Prunes
Phosphorus 12mg 69mg Prunes
Potassium 77mg 732mg Prunes
Sodium 1mg 2mg Blueberry
Zinc 0.16mg 0.44mg Prunes
Copper 0.057mg 0.281mg Prunes
Manganese 0.336mg 0.299mg Blueberry
Selenium 0.1µg 0.3µg Prunes
Vitamin A 54IU 781IU Prunes
Vitamin A RAE 3µg 39µg Prunes
Vitamin E 0.57mg 0.43mg Blueberry
Vitamin C 9.7mg 0.6mg Blueberry
Vitamin B1 0.037mg 0.051mg Prunes
Vitamin B2 0.041mg 0.186mg Prunes
Vitamin B3 0.418mg 1.882mg Prunes
Vitamin B5 0.124mg 0.422mg Prunes
Vitamin B6 0.052mg 0.205mg Prunes
Folate 6µg 4µg Blueberry
Vitamin K 19.3µg 59.5µg Prunes
Tryptophan 0.003mg 0.025mg Prunes
Threonine 0.02mg 0.049mg Prunes
Isoleucine 0.023mg 0.041mg Prunes
Leucine 0.044mg 0.066mg Prunes
Lysine 0.013mg 0.05mg Prunes
Methionine 0.012mg 0.016mg Prunes
Phenylalanine 0.026mg 0.052mg Prunes
Valine 0.031mg 0.056mg Prunes
Histidine 0.011mg 0.027mg Prunes
Saturated Fat 0.028g 0.088g Blueberry
Monounsaturated Fat 0.047g 0.053g Prunes
Polyunsaturated fat 0.146g 0.062g Blueberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blueberry 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
12%
Blueberry
31%
Prunes
Minerals Daily Need Coverage Score
10%
Blueberry
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 - 24)
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Blueberry
Blueberry is lower in Sugar (difference - 28.17g)
Which food contains less Sodium?
Blueberry
Blueberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Blueberry
Blueberry is lower in Saturated Fat (difference - 0.06g)
Which food is cheaper?
Blueberry
Blueberry is cheaper (difference - $1.7)
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. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.