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Fruit salad vs Prune - In-Depth Nutrition Comparison

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The main differences between Fruit salad and Prune

  • Fruit salad contains less Copper, Fiber, Potassium, Vitamin B6, Vitamin B2, Vitamin B3, Iron, Magnesium, Phosphorus, and Vitamin B5 than Prune.
  • Daily need coverage for Copper from Prune is 26% higher.

Food types used in this article are Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids and Plums, dried (prunes), uncooked.

Infographic

Fruit salad 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 Iron +272%
Contains more Calcium +290.9%
Contains more Potassium +531%
Contains more Magnesium +412.5%
Contains more Copper +462%
Contains more Zinc +214.3%
Contains more Phosphorus +392.9%
Contains less Sodium -60%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 4% 11% 6% 17% 4% 6% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 35% 13% 65% 30% 94% 12% 30% 1%
Contains more Iron +272%
Contains more Calcium +290.9%
Contains more Potassium +531%
Contains more Magnesium +412.5%
Contains more Copper +462%
Contains more Zinc +214.3%
Contains more Phosphorus +392.9%
Contains less Sodium -60%

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
:
9
Prune
Contains more Vitamin C +450%
Contains more Vitamin A +30.2%
Contains more Vitamin B1 +363.6%
Contains more Vitamin B2 +1228.6%
Contains more Vitamin B3 +428.7%
Contains more Vitamin B5 +696.2%
Contains more Vitamin B6 +659.3%
Contains more Folate +33.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 36% 0% 0% 3% 4% 7% 4% 7% 0% 0% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 47% 9% 0% 13% 43% 36% 26% 48% 0% 149% 3%
Contains more Vitamin C +450%
Contains more Vitamin A +30.2%
Contains more Vitamin B1 +363.6%
Contains more Vitamin B2 +1228.6%
Contains more Vitamin B3 +428.7%
Contains more Vitamin B5 +696.2%
Contains more Vitamin B6 +659.3%
Contains more Folate +33.3%

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.
Fruit salad Prune
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Fruit salad Prune Opinion
Calories 50kcal 240kcal Prune
Protein 0.51g 2.18g Prune
Fats 0.03g 0.38g Prune
Vitamin C 3.3mg 0.6mg Fruit salad
Net carbs 12.05g 56.78g Prune
Carbs 13.05g 63.88g Prune
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.25mg 0.93mg Prune
Calcium 11mg 43mg Prune
Potassium 116mg 732mg Prune
Magnesium 8mg 41mg Prune
Sugar g 38.13g Fruit salad
Fiber 1g 7.1g Prune
Copper 0.05mg 0.281mg Prune
Zinc 0.14mg 0.44mg Prune
Starch g 5.11g Prune
Phosphorus 14mg 69mg Prune
Sodium 5mg 2mg Prune
Vitamin A 600IU 781IU Prune
Vitamin E mg 0.43mg Prune
Vitamin D 0µg 0µg
Vitamin B1 0.011mg 0.051mg Prune
Vitamin B2 0.014mg 0.186mg Prune
Vitamin B3 0.356mg 1.882mg Prune
Vitamin B5 0.053mg 0.422mg Prune
Vitamin B6 0.027mg 0.205mg Prune
Vitamin B12 0µg 0µg
Vitamin K µg 59.5µg Prune
Folate 3µg 4µg Prune
Trans Fat 0g g Prune
Saturated Fat 0.004g 0.088g Fruit salad
Monounsaturated Fat 0.005g 0.053g Prune
Polyunsaturated fat 0.011g 0.062g Prune
Tryptophan mg 0.025mg Prune
Threonine mg 0.049mg Prune
Isoleucine mg 0.041mg Prune
Leucine mg 0.066mg Prune
Lysine mg 0.05mg Prune
Methionine mg 0.016mg Prune
Phenylalanine mg 0.052mg Prune
Valine mg 0.056mg Prune
Histidine mg 0.027mg Prune
Fructose g 12.45g Prune

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruit salad Prune
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
6
Fruit salad
31
Prune
Mineral Summary Score
7
Fruit salad
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
3%
Fruit salad
13%
Prune
Carbohydrates
13%
Fruit salad
64%
Prune
Fats
0%
Fruit salad
2%
Prune

Comparison summary

Which food contains less Sodium?
Prune
Prune contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Prune
Prune is relatively richer in minerals
Which food is richer in vitamins?
Prune
Prune is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 38.13g)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.084g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.