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Blueberry vs Prune - In-Depth Nutrition Comparison

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Differences between Blueberry and Prune

  • Blueberry is higher in Vitamin C, however Prune is richer in Vitamin K, Copper, Potassium, Fiber, Vitamin B6, Vitamin B2, Vitamin B3, Magnesium, and Phosphorus.
  • Prune's daily need coverage for Vitamin K is 33% higher.
  • Blueberry has 16 times more Vitamin C than Prune. While Blueberry has 9.7mg of Vitamin C, Prune has only 0.6mg.

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

Infographic

Blueberry 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
Contains less Sodium -50%
Contains more Iron +232.1%
Contains more Calcium +616.7%
Contains more Potassium +850.6%
Contains more Magnesium +583.3%
Contains more Copper +393%
Contains more Zinc +175%
Contains more Phosphorus +475%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 2% 7% 5% 19% 5% 6% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 35% 13% 65% 30% 94% 12% 30% 1%
Contains less Sodium -50%
Contains more Iron +232.1%
Contains more Calcium +616.7%
Contains more Potassium +850.6%
Contains more Magnesium +583.3%
Contains more Copper +393%
Contains more Zinc +175%
Contains more Phosphorus +475%

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 +1516.7%
Contains more Vitamin E +32.6%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 33% 4% 12% 0% 10% 10% 8% 8% 12% 0% 49% 5%
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 +1516.7%
Contains more Vitamin E +32.6%
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%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
12
Blueberry
31
Prune
Mineral Summary Score
7
Blueberry
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 food.
Protein
4%
Blueberry
13%
Prune
Carbohydrates
14%
Blueberry
64%
Prune
Fats
2%
Blueberry
2%
Prune

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Blueberry Prune
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blueberry 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 lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Prune
Prune 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)

All nutrients comparison - raw data values

Nutrient Blueberry Prune Opinion
Calories 57 240 Prune
Protein 0.74 2.18 Prune
Fats 0.33 0.38 Prune
Vitamin C 9.7 0.6 Blueberry
Carbs 14.49 63.88 Prune
Cholesterol 0 0
Vitamin D 0 0
Iron 0.28 0.93 Prune
Calcium 6 43 Prune
Potassium 77 732 Prune
Magnesium 6 41 Prune
Sugar 9.96 38.13 Blueberry
Fiber 2.4 7.1 Prune
Copper 0.057 0.281 Prune
Zinc 0.16 0.44 Prune
Starch 0.03 5.11 Prune
Phosphorus 12 69 Prune
Sodium 1 2 Blueberry
Vitamin A 54 781 Prune
Vitamin E 0.57 0.43 Blueberry
Vitamin D 0 0
Vitamin B1 0.037 0.051 Prune
Vitamin B2 0.041 0.186 Prune
Vitamin B3 0.418 1.882 Prune
Vitamin B5 0.124 0.422 Prune
Vitamin B6 0.052 0.205 Prune
Vitamin B12 0 0
Vitamin K 19.3 59.5 Prune
Folate 6 4 Blueberry
Trans Fat 0 Prune
Saturated Fat 0.028 0.088 Blueberry
Monounsaturated Fat 0.047 0.053 Prune
Polyunsaturated fat 0.146 0.062 Blueberry
Tryptophan 0.003 0.025 Prune
Threonine 0.02 0.049 Prune
Isoleucine 0.023 0.041 Prune
Leucine 0.044 0.066 Prune
Lysine 0.013 0.05 Prune
Methionine 0.012 0.016 Prune
Phenylalanine 0.026 0.052 Prune
Valine 0.031 0.056 Prune
Histidine 0.011 0.027 Prune
Fructose 4.97 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 to the foods presented on this page can be found below.

  1. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.