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Corn raw vs. Prunes — In-Depth Nutrition Comparison

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How are Corn raw and Prunes different?

  • Corn raw is richer in Folate, Vitamin B1, and Vitamin C, while Prunes is higher in Vitamin K, Copper, Fiber, Potassium, Vitamin B2, Vitamin B6, and Manganese.
  • Prunes covers your daily need of Vitamin K 49% more than Corn raw.
  • Corn raw contains 11 times more Vitamin C than Prunes. Corn raw contains 6.8mg of Vitamin C, while Prunes contains 0.6mg.

Corn, sweet, yellow, raw and Plums, dried (prunes), uncooked types were used in this article.

Infographic

Corn raw 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.
Contains more Phosphorus +29%
Contains more Selenium +100%
Contains more Calcium +2050%
Contains more Iron +78.8%
Contains more Magnesium +10.8%
Contains more Potassium +171.1%
Contains less Sodium -86.7%
Contains more Copper +420.4%
Contains more Manganese +83.4%
Equal in Zinc - 0.44
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains more Phosphorus +29%
Contains more Selenium +100%
Contains more Calcium +2050%
Contains more Iron +78.8%
Contains more Magnesium +10.8%
Contains more Potassium +171.1%
Contains less Sodium -86.7%
Contains more Copper +420.4%
Contains more Manganese +83.4%
Equal in Zinc - 0.44

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.
:
6
Prunes
Contains more Vitamin C +1033.3%
Contains more Vitamin B1 +203.9%
Contains more Vitamin B5 +69.9%
Contains more Folate +950%
Contains more Vitamin A +317.6%
Contains more Vitamin E +514.3%
Contains more Vitamin B2 +238.2%
Contains more Vitamin B6 +120.4%
Contains more Vitamin K +19733.3%
Equal in Vitamin B3 - 1.882
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Contains more Vitamin C +1033.3%
Contains more Vitamin B1 +203.9%
Contains more Vitamin B5 +69.9%
Contains more Folate +950%
Contains more Vitamin A +317.6%
Contains more Vitamin E +514.3%
Contains more Vitamin B2 +238.2%
Contains more Vitamin B6 +120.4%
Contains more Vitamin K +19733.3%
Equal in Vitamin B3 - 1.882

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +50%
Contains more Fats +255.3%
Contains more Water +146%
Contains more Carbs +241.6%
Contains more Other +319%
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
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 Protein +50%
Contains more Fats +255.3%
Contains more Water +146%
Contains more Carbs +241.6%
Contains more Other +319%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +715.1%
Contains more Polyunsaturated fat +685.5%
Contains less Saturated Fat -72.9%
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains more Monounsaturated Fat +715.1%
Contains more Polyunsaturated fat +685.5%
Contains less Saturated Fat -72.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +11.5%
Contains more Sucrose +493.3%
Contains more Glucose +642.3%
Contains more Fructose +541.8%
Contains more Maltose +∞%
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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 Starch +11.5%
Contains more Sucrose +493.3%
Contains more Glucose +642.3%
Contains more Fructose +541.8%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corn raw Prunes Opinion
Net carbs 16.7g 56.78g Prunes
Protein 3.27g 2.18g Corn raw
Fats 1.35g 0.38g Corn raw
Carbs 18.7g 63.88g Prunes
Calories 86kcal 240kcal Prunes
Starch 5.7g 5.11g Corn raw
Fructose 1.94g 12.45g Prunes
Sugar 6.26g 38.13g Corn raw
Fiber 2g 7.1g Prunes
Calcium 2mg 43mg Prunes
Iron 0.52mg 0.93mg Prunes
Magnesium 37mg 41mg Prunes
Phosphorus 89mg 69mg Corn raw
Potassium 270mg 732mg Prunes
Sodium 15mg 2mg Prunes
Zinc 0.46mg 0.44mg Corn raw
Copper 0.054mg 0.281mg Prunes
Manganese 0.163mg 0.299mg Prunes
Selenium 0.6µg 0.3µg Corn raw
Vitamin A 187IU 781IU Prunes
Vitamin A RAE 9µg 39µg Prunes
Vitamin E 0.07mg 0.43mg Prunes
Vitamin C 6.8mg 0.6mg Corn raw
Vitamin B1 0.155mg 0.051mg Corn raw
Vitamin B2 0.055mg 0.186mg Prunes
Vitamin B3 1.77mg 1.882mg Prunes
Vitamin B5 0.717mg 0.422mg Corn raw
Vitamin B6 0.093mg 0.205mg Prunes
Folate 42µg 4µg Corn raw
Vitamin K 0.3µg 59.5µg Prunes
Tryptophan 0.023mg 0.025mg Prunes
Threonine 0.129mg 0.049mg Corn raw
Isoleucine 0.129mg 0.041mg Corn raw
Leucine 0.348mg 0.066mg Corn raw
Lysine 0.137mg 0.05mg Corn raw
Methionine 0.067mg 0.016mg Corn raw
Phenylalanine 0.15mg 0.052mg Corn raw
Valine 0.185mg 0.056mg Corn raw
Histidine 0.089mg 0.027mg Corn raw
Saturated Fat 0.325g 0.088g Prunes
Monounsaturated Fat 0.432g 0.053g Corn raw
Polyunsaturated fat 0.487g 0.062g Corn raw
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn raw Prunes
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
18%
Corn raw
31%
Prunes
Minerals Daily Need Coverage Score
17%
Corn raw
32%
Prunes

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 0.237g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 23)
Which food is lower in Sugar?
Corn raw
Corn raw is lower in Sugar (difference - 31.87g)
Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.