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Dried fruit vs Prune - In-Depth Nutrition Comparison

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Summary of differences between Dried fruit and Prune

  • Dried fruit has more Vitamin E , Iron, Vitamin A RAE, Potassium, and Copper, while Prune has more Vitamin K, and Vitamin B2.
  • Prune covers your daily need of Vitamin K 47% more than Dried fruit.
  • Dried fruit contains 10 times more Vitamin E than Prune. While Dried fruit contains 4.33mg of Vitamin E , Prune contains only 0.43mg.
  • The amount of Sugar in Prune is lower.

These are the specific foods used in this comparison Apricots, dried, sulfured, uncooked and Plums, dried (prunes), uncooked.

Infographic

Dried fruit vs Prune infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +27.9%
Contains more Iron +186%
Contains more Potassium +58.7%
Contains more Copper +22.1%
Contains more Magnesium +28.1%
Contains less Sodium -80%
Contains more Zinc +12.8%
Equal in Phosphorus - 69
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 100% 23% 31% 103% 2% 11% 115%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 35% 30% 30% 65% 1% 12% 94%
Contains more Calcium +27.9%
Contains more Iron +186%
Contains more Potassium +58.7%
Contains more Copper +22.1%
Contains more Magnesium +28.1%
Contains less Sodium -80%
Contains more Zinc +12.8%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Prune
Contains more Vitamin A +361.5%
Contains more Vitamin E +907%
Contains more Vitamin C +66.7%
Contains more Vitamin B3 +37.6%
Contains more Vitamin B5 +22.3%
Contains more Folate +150%
Contains more Vitamin B1 +240%
Contains more Vitamin B2 +151.4%
Contains more Vitamin B6 +43.4%
Contains more Vitamin K +1819.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
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 A +361.5%
Contains more Vitamin E +907%
Contains more Vitamin C +66.7%
Contains more Vitamin B3 +37.6%
Contains more Vitamin B5 +22.3%
Contains more Folate +150%
Contains more Vitamin B1 +240%
Contains more Vitamin B2 +151.4%
Contains more Vitamin B6 +43.4%
Contains more Vitamin K +1819.4%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Dried fruit Prune
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Prune Opinion
Net carbs 55.34g 56.78g Prune
Protein 3.39g 2.18g Dried fruit
Fats 0.51g 0.38g Dried fruit
Carbs 62.64g 63.88g Prune
Calories 241kcal 240kcal Dried fruit
Starch 0.35g 5.11g Prune
Fructose 12.47g 12.45g Dried fruit
Sugar 53.44g 38.13g Prune
Fiber 7.3g 7.1g Dried fruit
Calcium 55mg 43mg Dried fruit
Iron 2.66mg 0.93mg Dried fruit
Magnesium 32mg 41mg Prune
Phosphorus 71mg 69mg Dried fruit
Potassium 1162mg 732mg Dried fruit
Sodium 10mg 2mg Prune
Zinc 0.39mg 0.44mg Prune
Copper 0.343mg 0.281mg Dried fruit
Vitamin A 3604IU 781IU Dried fruit
Vitamin E 4.33mg 0.43mg Dried fruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1mg 0.6mg Dried fruit
Vitamin B1 0.015mg 0.051mg Prune
Vitamin B2 0.074mg 0.186mg Prune
Vitamin B3 2.589mg 1.882mg Dried fruit
Vitamin B5 0.516mg 0.422mg Dried fruit
Vitamin B6 0.143mg 0.205mg Prune
Folate 10µg 4µg Dried fruit
Vitamin B12 0µg 0µg
Vitamin K 3.1µg 59.5µg Prune
Tryptophan 0.016mg 0.025mg Prune
Threonine 0.073mg 0.049mg Dried fruit
Isoleucine 0.063mg 0.041mg Dried fruit
Leucine 0.105mg 0.066mg Dried fruit
Lysine 0.083mg 0.05mg Dried fruit
Methionine 0.015mg 0.016mg Prune
Phenylalanine 0.062mg 0.052mg Dried fruit
Valine 0.078mg 0.056mg Dried fruit
Histidine 0.047mg 0.027mg Dried fruit
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.017g 0.088g Dried fruit
Monounsaturated Fat 0.074g 0.053g Dried fruit
Polyunsaturated fat 0.074g 0.062g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Prune
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
38
Dried fruit
31
Prune
Mineral Summary Score
50
Dried fruit
35
Prune

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Dried fruit
13%
Prune
Carbohydrates
63%
Dried fruit
64%
Prune
Fats
2%
Dried fruit
2%
Prune

Comparison summary

Which food is lower in Sugar?
Prune
Prune is lower in Sugar (difference - 15.31g)
Which food contains less Sodium?
Prune
Prune contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 2)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.071g)
Which food is richer in minerals?
Dried fruit
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients
  2. Prune - 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.