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Broccoli vs. Prunes — In-Depth Nutrition Comparison

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Differences between Broccoli and Prunes

  • Broccoli is higher in Vitamin C, Vitamin K, and Folate, however, Prunes are richer in Copper, Fiber, Potassium, Vitamin B3, and Vitamin B2.
  • Broccoli's daily need coverage for Vitamin C is 98% higher.
  • Broccoli has 16 times more Folate than Prunes. While Broccoli has 63µg of Folate, Prunes have only 4µg.

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

Infographic

Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Prunes
6
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 more SeleniumSelenium +733.3%
Contains more MagnesiumMagnesium +95.2%
Contains more PotassiumPotassium +131.6%
Contains more IronIron +27.4%
Contains more CopperCopper +473.5%
Contains less SodiumSodium -93.9%
Contains more ManganeseManganese +42.4%
~equal in Calcium ~43mg
~equal in Zinc ~0.44mg
~equal in Phosphorus ~69mg

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 297% 37% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Prunes
4
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% 47% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin CVitamin C +14766.7%
Contains more Vitamin EVitamin E +81.4%
Contains more Vitamin B1Vitamin B1 +39.2%
Contains more Vitamin B5Vitamin B5 +35.8%
Contains more Vitamin KVitamin K +70.8%
Contains more FolateFolate +1475%
Contains more CholineCholine +85.1%
Contains more Vitamin AVitamin A +25.4%
Contains more Vitamin B2Vitamin B2 +59%
Contains more Vitamin B3Vitamin B3 +194.5%
Contains more Vitamin B6Vitamin B6 +17.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Prunes
3
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 ProteinProtein +29.4%
Contains more WaterWater +188.8%
Contains more CarbsCarbs +862%
Contains more OtherOther +203.4%
~equal in Fats ~0.38g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated Fat: Sat. Fat 0.039 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Prunes
2
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 -55.7%
Contains more Mono. FatMonounsaturated Fat +381.8%
Contains more Poly. FatPolyunsaturated fat +63.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
Prunes
4
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 LactoseLactose +∞%
Contains more MaltoseMaltose +250%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +50%
Contains more GlucoseGlucose +5095.9%
Contains more FructoseFructose +1730.9%
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broccoli Prunes Opinion
Calories 34kcal 240kcal Prunes
Protein 2.82g 2.18g Broccoli
Fats 0.37g 0.38g Prunes
Vitamin C 89.2mg 0.6mg Broccoli
Net carbs 4.04g 56.78g Prunes
Carbs 6.64g 63.88g Prunes
Magnesium 21mg 41mg Prunes
Calcium 47mg 43mg Broccoli
Potassium 316mg 732mg Prunes
Iron 0.73mg 0.93mg Prunes
Sugar 1.7g 38.13g Broccoli
Fiber 2.6g 7.1g Prunes
Copper 0.049mg 0.281mg Prunes
Zinc 0.41mg 0.44mg Prunes
Starch 0g 5.11g Prunes
Phosphorus 66mg 69mg Prunes
Sodium 33mg 2mg Prunes
Vitamin A 623IU 781IU Prunes
Vitamin A 31µg 39µg Prunes
Vitamin E 0.78mg 0.43mg Broccoli
Manganese 0.21mg 0.299mg Prunes
Selenium 2.5µg 0.3µg Broccoli
Vitamin B1 0.071mg 0.051mg Broccoli
Vitamin B2 0.117mg 0.186mg Prunes
Vitamin B3 0.639mg 1.882mg Prunes
Vitamin B5 0.573mg 0.422mg Broccoli
Vitamin B6 0.175mg 0.205mg Prunes
Vitamin K 101.6µg 59.5µg Broccoli
Folate 63µg 4µg Broccoli
Choline 18.7mg 10.1mg Broccoli
Saturated Fat 0.039g 0.088g Broccoli
Monounsaturated Fat 0.011g 0.053g Prunes
Polyunsaturated fat 0.038g 0.062g Prunes
Tryptophan 0.033mg 0.025mg Broccoli
Threonine 0.088mg 0.049mg Broccoli
Isoleucine 0.079mg 0.041mg Broccoli
Leucine 0.129mg 0.066mg Broccoli
Lysine 0.135mg 0.05mg Broccoli
Methionine 0.038mg 0.016mg Broccoli
Phenylalanine 0.117mg 0.052mg Broccoli
Valine 0.125mg 0.056mg Broccoli
Histidine 0.059mg 0.027mg Broccoli
Fructose 0.68g 12.45g Prunes

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Prunes
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
61%
Broccoli
29%
Prunes
Minerals Daily Need Coverage Score
19%
Broccoli
32%
Prunes

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 31mg)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 36.43g)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.049g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.