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  6. Boysenberry vs. Prunes

Boysenberry vs. Prunes — In-Depth Nutrition Comparison

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How are boysenberries and prunes different?

  • Boysenberries are richer in folate and manganese, while prunes are higher in vitamin K, copper, potassium, vitamin A, vitamin B2, vitamin B6, fiber, and vitamin B3.
  • Prunes cover your daily need for vitamin K, 43% more than boysenberries.
  • Boysenberries contain 16 times more folate than prunes. Boysenberries contain 63µg of folate, while prunes contain 4µg.

Boysenberries, frozen, unsweetened and Plums, dried (prunes), uncooked types were used in this article.

Infographic

Boysenberry 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 11% 8.1% 12% 32% 27% 6% 12% 0.13% 71% 1.1%
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 ManganeseManganese +82.9%
Contains more MagnesiumMagnesium +156.3%
Contains more CalciumCalcium +59.3%
Contains more PotassiumPotassium +426.6%
Contains more CopperCopper +251.3%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +155.6%
Contains more SeleniumSelenium +50%
~equal in Iron ~0.93mg

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 10% 1% 17% 0% 13% 8.5% 14% 15% 13% 0% 20% 47% 5.6%
Prunes
Prunes
6
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 +416.7%
Contains more Vitamin EVitamin E +102.3%
Contains more FolateFolate +1475%
Contains more Vitamin AVitamin A +1200%
Contains more Vitamin B2Vitamin B2 +402.7%
Contains more Vitamin B3Vitamin B3 +145.4%
Contains more Vitamin B5Vitamin B5 +68.8%
Contains more Vitamin B6Vitamin B6 +266.1%
Contains more Vitamin KVitamin K +662.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.051mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~10.1mg

All nutrients comparison - raw data values

Nutrient Boysenberry Prunes DV% diff.
Vitamin K 7.8µg 59.5µg 43%
Copper 0.08mg 0.281mg 22%
Carbs 12.19g 63.88g 17%
Potassium 139mg 732mg 17%
Fructose 12.45g 16%
Folate 63µg 4µg 15%
Vitamin B6 0.056mg 0.205mg 11%
Vitamin B2 0.037mg 0.186mg 11%
Manganese 0.547mg 0.299mg 11%
Calories 50kcal 240kcal 10%
Fiber 5.3g 7.1g 7%
Vitamin B3 0.767mg 1.882mg 7%
Phosphorus 27mg 69mg 6%
Magnesium 16mg 41mg 6%
Vitamin A 3µg 39µg 4%
Vitamin C 3.1mg 0.6mg 3%
Vitamin E 0.87mg 0.43mg 3%
Vitamin B5 0.25mg 0.422mg 3%
Zinc 0.22mg 0.44mg 2%
Starch 5.11g 2%
Calcium 27mg 43mg 2%
Protein 1.1g 2.18g 2%
Iron 0.85mg 0.93mg 1%
Polyunsaturated fat 0.148g 0.062g 1%
Fats 0.26g 0.38g 0%
Net carbs 6.89g 56.78g N/A
Sugar 6.89g 38.13g N/A
Sodium 1mg 2mg 0%
Selenium 0.2µg 0.3µg 0%
Vitamin B1 0.053mg 0.051mg 0%
Choline 10.2mg 10.1mg 0%
Saturated fat 0.009g 0.088g 0%
Monounsaturated fat 0.025g 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
12% 86%
Protein: 1.1 g
Fats: 0.26 g
Carbs: 12.19 g
Water: 85.9 g
Other: 0.55 g
Prunes
Prunes
4
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 WaterWater +177.8%
Contains more ProteinProtein +98.2%
Contains more FatsFats +46.2%
Contains more CarbsCarbs +424%
Contains more OtherOther +380%

Fat Type Comparison

Fat type breakdown side-by-side comparison
5% 14% 81%
Saturated fat: Sat. Fat 0.009 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.148 g
Prunes
Prunes
1
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 -89.8%
Contains more Poly. FatPolyunsaturated fat +138.7%
Contains more Mono. FatMonounsaturated fat +112%

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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. Boysenberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171713/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.