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  6. Fruit salad vs. Prunes

Fruit salad vs. Prunes — In-Depth Nutrition Comparison

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The main differences between fruit salad and prunes

  • Fruit salad contains less copper, fiber, potassium, vitamin B6, vitamin B2, vitamin B3, iron, magnesium, phosphorus, and vitamin B5 than prunes.
  • Daily need coverage for copper for prunes is 26% higher.
  • Fruit salad has a higher glycemic index than prunes.

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 Prunes 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" 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Prunes
Prunes
10
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 MagnesiumMagnesium +412.5%
Contains more CalciumCalcium +290.9%
Contains more PotassiumPotassium +531%
Contains more IronIron +272%
Contains more CopperCopper +462%
Contains more ZincZinc +214.3%
Contains more PhosphorusPhosphorus +392.9%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +98%

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3%
Prunes
Prunes
9
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3%
Contains more Vitamin CVitamin C +450%
Contains more Vitamin AVitamin A +30%
Contains more Vitamin B1Vitamin B1 +363.6%
Contains more Vitamin B2Vitamin B2 +1228.6%
Contains more Vitamin B3Vitamin B3 +428.7%
Contains more Vitamin B5Vitamin B5 +696.2%
Contains more Vitamin B6Vitamin B6 +659.3%
Contains more FolateFolate +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fruit salad Prunes DV% diff.
Vitamin K 59.5µg 50%
Copper 0.05mg 0.281mg 26%
Fiber 1g 7.1g 24%
Potassium 116mg 732mg 18%
Carbs 13.05g 63.88g 17%
Fructose 12.45g 16%
Vitamin B6 0.027mg 0.205mg 14%
Vitamin B2 0.014mg 0.186mg 13%
Calories 50kcal 240kcal 10%
Vitamin B3 0.356mg 1.882mg 10%
Iron 0.25mg 0.93mg 9%
Magnesium 8mg 41mg 8%
Phosphorus 14mg 69mg 8%
Vitamin B5 0.053mg 0.422mg 7%
Manganese 0.151mg 0.299mg 6%
Protein 0.51g 2.18g 3%
Vitamin C 3.3mg 0.6mg 3%
Calcium 11mg 43mg 3%
Zinc 0.14mg 0.44mg 3%
Vitamin E 0.43mg 3%
Vitamin B1 0.011mg 0.051mg 3%
Starch 5.11g 2%
Choline 10.1mg 2%
Fats 0.03g 0.38g 1%
Vitamin A 30µg 39µg 1%
Selenium 0.3µg 1%
Net carbs 12.05g 56.78g N/A
Sugar 38.13g N/A
Sodium 5mg 2mg 0%
Folate 3µg 4µg 0%
Saturated fat 0.004g 0.088g 0%
Monounsaturated fat 0.005g 0.053g 0%
Polyunsaturated fat 0.011g 0.062g 0%
Tryptophan 0.025mg 0%
Threonine 0.049mg 0%
Isoleucine 0.041mg 0%
Leucine 0.066mg 0%
Lysine 0.05mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.052mg 0%
Valine 0.056mg 0%
Histidine 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Prunes
Prunes
4
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 WaterWater +178.6%
Contains more ProteinProtein +327.5%
Contains more FatsFats +1166.7%
Contains more CarbsCarbs +389.5%
Contains more OtherOther +915.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Prunes
Prunes
2
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 -95.5%
Contains more Mono. FatMonounsaturated fat +960%
Contains more Poly. FatPolyunsaturated fat +463.6%

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