Dried fruit vs. Prunes — In-Depth Nutrition Comparison
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Summary of differences between Dried fruit and Prunes
- Dried fruit has more Vitamin E , Iron, Vitamin A RAE, Potassium, and Copper, while Prunes has more Vitamin K, and Vitamin B2.
- Prunes covers your daily need of Vitamin K 47% more than Dried fruit.
- Dried fruit contains 10 times more Vitamin E than Prunes. While Dried fruit contains 4.33mg of Vitamin E , Prunes contains only 0.43mg.
- The amount of Sugar in Prunes is lower.
These are the specific foods used in this comparison Apricots, dried, sulfured, uncooked and Plums, dried (prunes), uncooked.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+27.9%
Contains
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Iron
+186%
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Potassium
+58.7%
Contains
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Copper
+22.1%
Contains
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Selenium
+633.3%
Contains
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Magnesium
+28.1%
Contains
less
Sodium
-80%
Contains
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Zinc
+12.8%
Contains
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Manganese
+27.2%
Equal in Phosphorus - 69
Contains
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Calcium
+27.9%
Contains
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Iron
+186%
Contains
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Potassium
+58.7%
Contains
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Copper
+22.1%
Contains
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Selenium
+633.3%
Contains
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Magnesium
+28.1%
Contains
less
Sodium
-80%
Contains
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Zinc
+12.8%
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Manganese
+27.2%
Equal in Phosphorus - 69
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.
:
Contains
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Vitamin A
+361.5%
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Vitamin E
+907%
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Vitamin C
+66.7%
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Vitamin B3
+37.6%
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Vitamin B5
+22.3%
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Folate
+150%
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Vitamin B1
+240%
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Vitamin B2
+151.4%
Contains
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Vitamin B6
+43.4%
Contains
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Vitamin K
+1819.4%
Contains
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Vitamin A
+361.5%
Contains
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Vitamin E
+907%
Contains
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Vitamin C
+66.7%
Contains
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Vitamin B3
+37.6%
Contains
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Vitamin B5
+22.3%
Contains
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Folate
+150%
Contains
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Vitamin B1
+240%
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Vitamin B2
+151.4%
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Vitamin B6
+43.4%
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Vitamin K
+1819.4%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+55.5%
Contains
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Fats
+34.2%
Equal in Carbs - 63.88
Equal in Water - 30.92
Equal in Other - 2.64
Protein:
3.39 g
Fats:
0.51 g
Carbs:
62.64 g
Water:
30.89 g
Other:
2.57 g
Protein:
2.18 g
Fats:
0.38 g
Carbs:
63.88 g
Water:
30.92 g
Other:
2.64 g
Contains
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Protein
+55.5%
Contains
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Fats
+34.2%
Equal in Carbs - 63.88
Equal in Water - 30.92
Equal in Other - 2.64
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-80.7%
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Monounsaturated Fat
+39.6%
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Polyunsaturated fat
+19.4%
Saturated Fat:
0.017 g
Monounsaturated Fat:
0.074 g
Polyunsaturated fat:
0.074 g
Saturated Fat:
0.088 g
Monounsaturated Fat:
0.053 g
Polyunsaturated fat:
0.062 g
Contains
less
Saturated Fat
-80.7%
Contains
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Monounsaturated Fat
+39.6%
Contains
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Polyunsaturated fat
+19.4%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Sucrose
+5160%
Contains
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Glucose
+29.9%
Contains
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Starch
+1360%
Contains
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Maltose
+∞%
Equal in Fructose - 12.45
Starch:
0.35 g
Sucrose:
7.89 g
Glucose:
33.08 g
Fructose:
12.47 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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
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Sucrose
+5160%
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Glucose
+29.9%
Contains
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Starch
+1360%
Contains
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Maltose
+∞%
Equal in Fructose - 12.45
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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Lower in Sugar |
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Lower in Sodium |
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Lower in Glycemic Index |
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Lower in Saturated Fat |
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Rich in minerals |
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Lower in Cholesterol | Equal | ||
Lower in price | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 55.34g | 56.78g |
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Protein | 3.39g | 2.18g |
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Fats | 0.51g | 0.38g |
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Carbs | 62.64g | 63.88g |
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Calories | 241kcal | 240kcal |
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Starch | 0.35g | 5.11g |
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Fructose | 12.47g | 12.45g |
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Sugar | 53.44g | 38.13g |
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Fiber | 7.3g | 7.1g |
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Calcium | 55mg | 43mg |
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Iron | 2.66mg | 0.93mg |
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Magnesium | 32mg | 41mg |
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Phosphorus | 71mg | 69mg |
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Potassium | 1162mg | 732mg |
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Sodium | 10mg | 2mg |
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Zinc | 0.39mg | 0.44mg |
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Copper | 0.343mg | 0.281mg |
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Manganese | 0.235mg | 0.299mg |
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Selenium | 2.2µg | 0.3µg |
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Vitamin A | 3604IU | 781IU |
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Vitamin A RAE | 180µg | 39µg |
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Vitamin E | 4.33mg | 0.43mg |
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Vitamin C | 1mg | 0.6mg |
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Vitamin B1 | 0.015mg | 0.051mg |
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Vitamin B2 | 0.074mg | 0.186mg |
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Vitamin B3 | 2.589mg | 1.882mg |
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Vitamin B5 | 0.516mg | 0.422mg |
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Vitamin B6 | 0.143mg | 0.205mg |
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Folate | 10µg | 4µg |
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Vitamin K | 3.1µg | 59.5µg |
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Tryptophan | 0.016mg | 0.025mg |
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Threonine | 0.073mg | 0.049mg |
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Isoleucine | 0.063mg | 0.041mg |
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Leucine | 0.105mg | 0.066mg |
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Lysine | 0.083mg | 0.05mg |
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Methionine | 0.015mg | 0.016mg |
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Phenylalanine | 0.062mg | 0.052mg |
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Valine | 0.078mg | 0.056mg |
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Histidine | 0.047mg | 0.027mg |
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Saturated Fat | 0.017g | 0.088g |
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Monounsaturated Fat | 0.074g | 0.053g |
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Polyunsaturated fat | 0.074g | 0.062g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low Glycemic Index diet |
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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
38%

31%

Minerals Daily Need Coverage Score
44%

32%

Comparison summary
Which food is lower in Sugar?

Prunes is lower in Sugar (difference - 15.31g)
Which food contains less Sodium?

Prunes contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?

Prunes is lower in glycemic index (difference - 2)
Which food is lower in Saturated Fat?

Dried fruit is lower in Saturated Fat (difference - 0.071g)
Which food is richer in minerals?

Dried fruit is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
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.