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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 are 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 contain 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Prunes
7
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 PhosphorusPhosphorus +29%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +10.8%
Contains more CalciumCalcium +2050%
Contains more PotassiumPotassium +171.1%
Contains more IronIron +78.8%
Contains more CopperCopper +420.4%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +83.4%
~equal in Zinc ~0.44mg

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 Choline Choline 23% 11% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Prunes
5
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% 47% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin CVitamin C +1033.3%
Contains more Vitamin B1Vitamin B1 +203.9%
Contains more Vitamin B5Vitamin B5 +69.9%
Contains more FolateFolate +950%
Contains more CholineCholine +127.7%
Contains more Vitamin AVitamin A +317.6%
Contains more Vitamin EVitamin E +514.3%
Contains more Vitamin B2Vitamin B2 +238.2%
Contains more Vitamin B6Vitamin B6 +120.4%
Contains more Vitamin KVitamin K +19733.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.882mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated Fat: Sat. Fat 0.325 g
Monounsaturated Fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 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 +715.1%
Contains more Poly. FatPolyunsaturated fat +685.5%
Contains less Sat. FatSaturated Fat -72.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Prunes
3
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 StarchStarch +11.5%
Contains more SucroseSucrose +493.3%
Contains more GlucoseGlucose +642.3%
Contains more FructoseFructose +541.8%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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
Calories 86kcal 240kcal Prunes
Protein 3.27g 2.18g Corn raw
Fats 1.35g 0.38g Corn raw
Vitamin C 6.8mg 0.6mg Corn raw
Net carbs 16.7g 56.78g Prunes
Carbs 18.7g 63.88g Prunes
Magnesium 37mg 41mg Prunes
Calcium 2mg 43mg Prunes
Potassium 270mg 732mg Prunes
Iron 0.52mg 0.93mg Prunes
Sugar 6.26g 38.13g Corn raw
Fiber 2g 7.1g Prunes
Copper 0.054mg 0.281mg Prunes
Zinc 0.46mg 0.44mg Corn raw
Starch 5.7g 5.11g Corn raw
Phosphorus 89mg 69mg Corn raw
Sodium 15mg 2mg Prunes
Vitamin A 187IU 781IU Prunes
Vitamin A 9µg 39µg Prunes
Vitamin E 0.07mg 0.43mg Prunes
Manganese 0.163mg 0.299mg Prunes
Selenium 0.6µg 0.3µg 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
Vitamin K 0.3µg 59.5µg Prunes
Folate 42µg 4µg Corn raw
Choline 23mg 10.1mg 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
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
Fructose 1.94g 12.45g Prunes
Omega-3 - ALA 0.014g Corn raw
Omega-6 - Linoleic acid 0.468g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn raw Prunes
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
29%
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.