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 A, vitamin E, iron, potassium, and copper, while prunes have more vitamin K and vitamin B2.
- Dried fruit covers your daily need for vitamin A, 56% more than prunes.
- Dried fruit contains 10 times more vitamin E than prunes. While dried fruit contains 4.33mg of vitamin E, prunes contain 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 more CalciumCalcium | +27.9% |
| Contains more PotassiumPotassium | +58.7% |
| Contains more IronIron | +186% |
| Contains more CopperCopper | +22.1% |
| Contains more SeleniumSelenium | +633.3% |
| Contains more MagnesiumMagnesium | +28.1% |
| Contains more ZincZinc | +12.8% |
| Contains less SodiumSodium | -80% |
| Contains more ManganeseManganese | +27.2% |
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 more Vitamin CVitamin C | +66.7% |
| Contains more Vitamin AVitamin A | +361.5% |
| Contains more Vitamin EVitamin E | +907% |
| Contains more Vitamin B3Vitamin B3 | +37.6% |
| Contains more Vitamin B5Vitamin B5 | +22.3% |
| Contains more FolateFolate | +150% |
| Contains more CholineCholine | +37.6% |
| Contains more Vitamin B1Vitamin B1 | +240% |
| Contains more Vitamin B2Vitamin B2 | +151.4% |
| Contains more Vitamin B6Vitamin B6 | +43.4% |
| Contains more Vitamin KVitamin K | +1819.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 more ProteinProtein | +55.5% |
| Contains more FatsFats | +34.2% |
~equal in
Carbs
~63.88g
~equal in
Water
~30.92g
~equal in
Other
~2.64g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.074 g
Polyunsaturated fat:
Poly. Fat
0.074 g
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 | -80.7% |
| Contains more Mono. FatMonounsaturated fat | +39.6% |
| Contains more Poly. FatPolyunsaturated fat | +19.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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 more SucroseSucrose | +5160% |
| Contains more GlucoseGlucose | +29.9% |
| Contains more StarchStarch | +1360% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Fructose
~12.45g
~equal in
Lactose
~0g
~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.
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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 | |
|
DV% diff. |
| Vitamin K | 3.1µg | 59.5µg | 47% |
| Vitamin E | 4.33mg | 0.43mg | 26% |
| Iron | 2.66mg | 0.93mg | 22% |
| Vitamin A | 180µg | 39µg | 16% |
| Potassium | 1162mg | 732mg | 13% |
| Vitamin B2 | 0.074mg | 0.186mg | 9% |
| Copper | 0.343mg | 0.281mg | 7% |
| Vitamin B6 | 0.143mg | 0.205mg | 5% |
| Vitamin B3 | 2.589mg | 1.882mg | 4% |
| Vitamin B1 | 0.015mg | 0.051mg | 3% |
| Manganese | 0.235mg | 0.299mg | 3% |
| Selenium | 2.2µg | 0.3µg | 3% |
| Starch | 0.35g | 5.11g | 2% |
| Magnesium | 32mg | 41mg | 2% |
| Protein | 3.39g | 2.18g | 2% |
| Folate | 10µg | 4µg | 2% |
| Vitamin B5 | 0.516mg | 0.422mg | 2% |
| Fiber | 7.3g | 7.1g | 1% |
| Calcium | 55mg | 43mg | 1% |
| Choline | 13.9mg | 10.1mg | 1% |
| Calories | 241kcal | 240kcal | 0% |
| Fats | 0.51g | 0.38g | 0% |
| Vitamin C | 1mg | 0.6mg | 0% |
| Carbs | 62.64g | 63.88g | 0% |
| Net carbs | 55.34g | 56.78g | N/A |
| Sugar | 53.44g | 38.13g | N/A |
| Zinc | 0.39mg | 0.44mg | 0% |
| Phosphorus | 71mg | 69mg | 0% |
| Sodium | 10mg | 2mg | 0% |
| Saturated fat | 0.017g | 0.088g | 0% |
| Monounsaturated fat | 0.074g | 0.053g | 0% |
| Polyunsaturated fat | 0.074g | 0.062g | 0% |
| Tryptophan | 0.016mg | 0.025mg | 0% |
| Threonine | 0.073mg | 0.049mg | 0% |
| Isoleucine | 0.063mg | 0.041mg | 0% |
| Leucine | 0.105mg | 0.066mg | 0% |
| Lysine | 0.083mg | 0.05mg | 0% |
| Methionine | 0.015mg | 0.016mg | 0% |
| Phenylalanine | 0.062mg | 0.052mg | 0% |
| Valine | 0.078mg | 0.056mg | 0% |
| Histidine | 0.047mg | 0.027mg | 0% |
| Fructose | 12.47g | 12.45g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
24%
26%
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?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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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.