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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 have more vitamin K and vitamin B2.
  • Prunes cover your daily need for 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.

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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 0% 60% 87% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5%
Prunes
Prunes
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 0% 13% 8.6% 13% 43% 35% 25% 47% 0% 149% 3%
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 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

All nutrients comparison - raw data values

Nutrient Dried fruit Prunes 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%
Manganese 0.235mg 0.299mg 3%
Selenium 2.2µg 0.3µg 3%
Vitamin B1 0.015mg 0.051mg 3%
Protein 3.39g 2.18g 2%
Magnesium 32mg 41mg 2%
Starch 0.35g 5.11g 2%
Vitamin B5 0.516mg 0.422mg 2%
Folate 10µg 4µg 2%
Calcium 55mg 43mg 1%
Fiber 7.3g 7.1g 1%
Choline 13.9mg 10.1mg 1%
Calories 241kcal 240kcal 0%
Protein per 100 calories 1.4g 0.91g N/A
Calories per 10 g protein 711kcal 1101kcal N/A
Weight per 100 calories 41g 42g N/A
Fats 0.51g 0.38g 0%
Vitamin C 1mg 0.6mg 0%
Net carbs 55.34g 56.78g N/A
Carbs 62.64g 63.88g 0%
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%

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
2
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

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

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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.