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Ginger vs. Prunes — In-Depth Nutrition Comparison

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What are the differences between ginger and prunes?

  • Prunes are richer than ginger in vitamin K, fiber, vitamin A, vitamin B2, potassium, vitamin B3, and copper.
  • Prunes' daily need coverage for vitamin K is 49% more.
  • Ginger has 3 times more choline than prunes. While ginger has 28.8mg of choline, prunes have only 10.1mg.
  • The glycemic index of ginger is lower.

We used Ginger root, raw and Plums, dried (prunes), uncooked types in this article.

Infographic

Ginger 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.
Ginger
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
Prunes
8
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 SeleniumSelenium +133.3%
Contains more CalciumCalcium +168.8%
Contains more PotassiumPotassium +76.4%
Contains more IronIron +55%
Contains more CopperCopper +24.3%
Contains more ZincZinc +29.4%
Contains more PhosphorusPhosphorus +102.9%
Contains less SodiumSodium -84.6%
Contains more ManganeseManganese +30.6%
~equal in Magnesium ~41mg

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.
Ginger
3
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 17% 0% 5.2% 0% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3% 16%
Prunes
8
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% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin CVitamin C +733.3%
Contains more FolateFolate +175%
Contains more CholineCholine +185.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +65.4%
Contains more Vitamin B1Vitamin B1 +104%
Contains more Vitamin B2Vitamin B2 +447.1%
Contains more Vitamin B3Vitamin B3 +150.9%
Contains more Vitamin B5Vitamin B5 +107.9%
Contains more Vitamin B6Vitamin B6 +28.1%
Contains more Vitamin KVitamin K +59400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginger
2
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
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 FatsFats +97.4%
Contains more WaterWater +155.1%
Contains more ProteinProtein +19.8%
Contains more CarbsCarbs +259.5%
Contains more OtherOther +242.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginger
2
40% 30% 30%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 g
Prunes
1
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 more Mono. FatMonounsaturated fat +190.6%
Contains more Poly. FatPolyunsaturated fat +148.4%
Contains less Sat. FatSaturated fat -56.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ginger Prunes
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Ginger Prunes DV% diff.
Vitamin K 0.1µg 59.5µg 50%
Fiber 2g 7.1g 20%
Fructose 12.45g 16%
Carbs 17.77g 63.88g 15%
Vitamin B2 0.034mg 0.186mg 12%
Potassium 415mg 732mg 9%
Calories 80kcal 240kcal 8%
Vitamin B3 0.75mg 1.882mg 7%
Copper 0.226mg 0.281mg 6%
Vitamin C 5mg 0.6mg 5%
Phosphorus 34mg 69mg 5%
Vitamin B5 0.203mg 0.422mg 4%
Vitamin A 0µg 39µg 4%
Iron 0.6mg 0.93mg 4%
Choline 28.8mg 10.1mg 3%
Vitamin B6 0.16mg 0.205mg 3%
Manganese 0.229mg 0.299mg 3%
Calcium 16mg 43mg 3%
Vitamin B1 0.025mg 0.051mg 2%
Starch 5.11g 2%
Folate 11µg 4µg 2%
Fats 0.75g 0.38g 1%
Polyunsaturated fat 0.154g 0.062g 1%
Saturated fat 0.203g 0.088g 1%
Vitamin E 0.26mg 0.43mg 1%
Zinc 0.34mg 0.44mg 1%
Protein 1.82g 2.18g 1%
Selenium 0.7µg 0.3µg 1%
Net carbs 15.77g 56.78g N/A
Magnesium 43mg 41mg 0%
Sugar 1.7g 38.13g N/A
Sodium 13mg 2mg 0%
Monounsaturated fat 0.154g 0.053g 0%
Tryptophan 0.012mg 0.025mg 0%
Threonine 0.036mg 0.049mg 0%
Isoleucine 0.051mg 0.041mg 0%
Leucine 0.074mg 0.066mg 0%
Lysine 0.057mg 0.05mg 0%
Methionine 0.013mg 0.016mg 0%
Phenylalanine 0.045mg 0.052mg 0%
Valine 0.073mg 0.056mg 0%
Histidine 0.03mg 0.027mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ginger 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
9%
Ginger
26%
Prunes
Minerals Daily Need Coverage Score
23%
Ginger
32%
Prunes

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 0.115g)
Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Ginger
Ginger is lower in Sugar (difference - 36.43g)
Which food is lower in glycemic index?
Ginger
Ginger is lower in glycemic index (difference - 19)
Which food is cheaper?
Ginger
Ginger is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.