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  6. Broccoli vs. Prunes

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 is 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 has 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.
Broccoli
Broccoli
2
:
8
Prunes
Prunes
Contains more Selenium +733.3%
Contains more Iron +27.4%
Contains more Magnesium +95.2%
Contains more Potassium +131.6%
Contains less Sodium -93.9%
Contains more Copper +473.5%
Contains more Manganese +42.4%
Equal in Calcium - 43
Equal in Phosphorus - 69
Equal in Zinc - 0.44
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains more Selenium +733.3%
Contains more Iron +27.4%
Contains more Magnesium +95.2%
Contains more Potassium +131.6%
Contains less Sodium -93.9%
Contains more Copper +473.5%
Contains more Manganese +42.4%
Equal in Calcium - 43
Equal in Phosphorus - 69
Equal in Zinc - 0.44

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.
Broccoli
Broccoli
6
:
4
Prunes
Prunes
Contains more Vitamin E +81.4%
Contains more Vitamin C +14766.7%
Contains more Vitamin B1 +39.2%
Contains more Vitamin B5 +35.8%
Contains more Folate +1475%
Contains more Vitamin K +70.8%
Contains more Vitamin A +25.4%
Contains more Vitamin B2 +59%
Contains more Vitamin B3 +194.5%
Contains more Vitamin B6 +17.1%
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
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 +81.4%
Contains more Vitamin C +14766.7%
Contains more Vitamin B1 +39.2%
Contains more Vitamin B5 +35.8%
Contains more Folate +1475%
Contains more Vitamin K +70.8%
Contains more Vitamin A +25.4%
Contains more Vitamin B2 +59%
Contains more Vitamin B3 +194.5%
Contains more Vitamin B6 +17.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broccoli
Broccoli
2
:
3
Prunes
Prunes
Contains more Protein +29.4%
Contains more Water +188.8%
Contains more Carbs +862%
Contains more Other +203.4%
Equal in Fats - 0.38
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 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 Protein +29.4%
Contains more Water +188.8%
Contains more Carbs +862%
Contains more Other +203.4%
Equal in Fats - 0.38

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broccoli
Broccoli
1
:
2
Prunes
Prunes
Contains less Saturated Fat -55.7%
Contains more Monounsaturated Fat +381.8%
Contains more Polyunsaturated fat +63.2%
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains less Saturated Fat -55.7%
Contains more Monounsaturated Fat +381.8%
Contains more Polyunsaturated fat +63.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Broccoli
Broccoli
2
:
4
Prunes
Prunes
Contains more Lactose +∞%
Contains more Maltose +250%
Contains more Starch +∞%
Contains more Sucrose +50%
Contains more Glucose +5095.9%
Contains more Fructose +1730.9%
Broccoli
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
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 Lactose +∞%
Contains more Maltose +250%
Contains more Starch +∞%
Contains more Sucrose +50%
Contains more Glucose +5095.9%
Contains more Fructose +1730.9%

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
Net carbs 4.04g 56.78g Prunes
Protein 2.82g 2.18g Broccoli
Fats 0.37g 0.38g Prunes
Carbs 6.64g 63.88g Prunes
Calories 34kcal 240kcal Prunes
Starch 0g 5.11g Prunes
Fructose 0.68g 12.45g Prunes
Sugar 1.7g 38.13g Broccoli
Fiber 2.6g 7.1g Prunes
Calcium 47mg 43mg Broccoli
Iron 0.73mg 0.93mg Prunes
Magnesium 21mg 41mg Prunes
Phosphorus 66mg 69mg Prunes
Potassium 316mg 732mg Prunes
Sodium 33mg 2mg Prunes
Zinc 0.41mg 0.44mg Prunes
Copper 0.049mg 0.281mg Prunes
Manganese 0.21mg 0.299mg Prunes
Selenium 2.5µg 0.3µg Broccoli
Vitamin A 623IU 781IU Prunes
Vitamin A RAE 31µg 39µg Prunes
Vitamin E 0.78mg 0.43mg Broccoli
Vitamin C 89.2mg 0.6mg 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
Folate 63µg 4µg Broccoli
Vitamin K 101.6µg 59.5µg Broccoli
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
Saturated Fat 0.039g 0.088g Broccoli
Monounsaturated Fat 0.011g 0.053g Prunes
Polyunsaturated fat 0.038g 0.062g Prunes

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli 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
65%
Broccoli
31%
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.