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  6. Dried fruit vs. Prunes

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, 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 contain only 0.43mg.
  • The amount of Sugar in Prunes are lower.

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

Infographic

Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Prunes
Prunes
4
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 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%
~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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Prunes
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 +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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Prunes
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 +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
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Prunes
Prunes
0
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 -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
15% 61% 23%
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
Prunes
Prunes
2
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 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.
Dried fruit Prunes
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 Prunes Opinion
Calories 241kcal 240kcal Dried fruit
Protein 3.39g 2.18g Dried fruit
Fats 0.51g 0.38g Dried fruit
Vitamin C 1mg 0.6mg Dried fruit
Net carbs 55.34g 56.78g Prunes
Carbs 62.64g 63.88g Prunes
Magnesium 32mg 41mg Prunes
Calcium 55mg 43mg Dried fruit
Potassium 1162mg 732mg Dried fruit
Iron 2.66mg 0.93mg Dried fruit
Sugar 53.44g 38.13g Prunes
Fiber 7.3g 7.1g Dried fruit
Copper 0.343mg 0.281mg Dried fruit
Zinc 0.39mg 0.44mg Prunes
Starch 0.35g 5.11g Prunes
Phosphorus 71mg 69mg Dried fruit
Sodium 10mg 2mg Prunes
Vitamin A 3604IU 781IU Dried fruit
Vitamin A 180µg 39µg Dried fruit
Vitamin E 4.33mg 0.43mg Dried fruit
Manganese 0.235mg 0.299mg Prunes
Selenium 2.2µg 0.3µg Dried fruit
Vitamin B1 0.015mg 0.051mg Prunes
Vitamin B2 0.074mg 0.186mg Prunes
Vitamin B3 2.589mg 1.882mg Dried fruit
Vitamin B5 0.516mg 0.422mg Dried fruit
Vitamin B6 0.143mg 0.205mg Prunes
Vitamin K 3.1µg 59.5µg Prunes
Folate 10µg 4µg Dried fruit
Choline 13.9mg 10.1mg Dried fruit
Saturated Fat 0.017g 0.088g Dried fruit
Monounsaturated Fat 0.074g 0.053g Dried fruit
Polyunsaturated fat 0.074g 0.062g Dried fruit
Tryptophan 0.016mg 0.025mg Prunes
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 Prunes
Phenylalanine 0.062mg 0.052mg Dried fruit
Valine 0.078mg 0.056mg Dried fruit
Histidine 0.047mg 0.027mg Dried fruit
Fructose 12.47g 12.45g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Prunes
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
36%
Dried fruit
29%
Prunes
Minerals Daily Need Coverage Score
44%
Dried fruit
32%
Prunes

Comparison summary

Which food is lower in Sugar?
Prunes
Prunes is lower in Sugar (difference - 15.31g)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Prunes
Prunes 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

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