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Nectarine vs Prune - In-Depth Nutrition Comparison

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Important differences between Nectarine and Prune

  • Prune has more Vitamin K, Copper, Fiber, Potassium, Vitamin B6, Vitamin B2, Manganese, Iron, Magnesium, and Phosphorus than Nectarine.
  • Prune's daily need coverage for Vitamin K is 48% more.

The food varieties used in the comparison are Nectarines, raw and Plums, dried (prunes), uncooked.

Infographic

Nectarine vs Prune 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -100%
Contains more Calcium +616.7%
Contains more Iron +232.1%
Contains more Magnesium +355.6%
Contains more Phosphorus +165.4%
Contains more Potassium +264.2%
Contains more Zinc +158.8%
Contains more Copper +226.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 11% 7% 12% 18% 0% 5% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 35% 30% 30% 65% 1% 12% 94%
Contains less Sodium -100%
Contains more Calcium +616.7%
Contains more Iron +232.1%
Contains more Magnesium +355.6%
Contains more Phosphorus +165.4%
Contains more Potassium +264.2%
Contains more Zinc +158.8%
Contains more Copper +226.7%

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
:
7
Prune
Contains more Vitamin E +79.1%
Contains more Vitamin C +800%
Contains more Folate +25%
Contains more Vitamin A +135.2%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +588.9%
Contains more Vitamin B3 +67.3%
Contains more Vitamin B5 +128.1%
Contains more Vitamin B6 +720%
Contains more Vitamin K +2604.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 20% 16% 0% 19% 9% 7% 22% 12% 6% 4% 0% 6%
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 E +79.1%
Contains more Vitamin C +800%
Contains more Folate +25%
Contains more Vitamin A +135.2%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +588.9%
Contains more Vitamin B3 +67.3%
Contains more Vitamin B5 +128.1%
Contains more Vitamin B6 +720%
Contains more Vitamin K +2604.5%

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

All nutrients comparison - raw data values

Nutrient Nectarine Prune Opinion
Net carbs 8.85g 56.78g Prune
Protein 1.06g 2.18g Prune
Fats 0.32g 0.38g Prune
Carbs 10.55g 63.88g Prune
Calories 44kcal 240kcal Prune
Starch 0.07g 5.11g Prune
Fructose 1.37g 12.45g Prune
Sugar 7.89g 38.13g Nectarine
Fiber 1.7g 7.1g Prune
Calcium 6mg 43mg Prune
Iron 0.28mg 0.93mg Prune
Magnesium 9mg 41mg Prune
Phosphorus 26mg 69mg Prune
Potassium 201mg 732mg Prune
Sodium 0mg 2mg Nectarine
Zinc 0.17mg 0.44mg Prune
Copper 0.086mg 0.281mg Prune
Vitamin A 332IU 781IU Prune
Vitamin E 0.77mg 0.43mg Nectarine
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.4mg 0.6mg Nectarine
Vitamin B1 0.034mg 0.051mg Prune
Vitamin B2 0.027mg 0.186mg Prune
Vitamin B3 1.125mg 1.882mg Prune
Vitamin B5 0.185mg 0.422mg Prune
Vitamin B6 0.025mg 0.205mg Prune
Folate 5µg 4µg Nectarine
Vitamin B12 0µg 0µg
Vitamin K 2.2µg 59.5µg Prune
Tryptophan 0.005mg 0.025mg Prune
Threonine 0.009mg 0.049mg Prune
Isoleucine 0.009mg 0.041mg Prune
Leucine 0.014mg 0.066mg Prune
Lysine 0.016mg 0.05mg Prune
Methionine 0.006mg 0.016mg Prune
Phenylalanine 0.021mg 0.052mg Prune
Valine 0.013mg 0.056mg Prune
Histidine 0.008mg 0.027mg Prune
Cholesterol 0mg 0mg
Trans Fat 0g g Prune
Saturated Fat 0.025g 0.088g Nectarine
Monounsaturated Fat 0.088g 0.053g Nectarine
Polyunsaturated fat 0.113g 0.062g Nectarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nectarine Prune
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
10
Nectarine
31
Prune
Mineral Summary Score
10
Nectarine
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
6%
Nectarine
13%
Prune
Carbohydrates
11%
Nectarine
64%
Prune
Fats
1%
Nectarine
2%
Prune

Comparison summary

Which food is richer in minerals?
Prune
Prune is relatively richer in minerals
Which food is lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 14)
Which food is richer in vitamins?
Prune
Prune is relatively richer in vitamins
Which food is lower in Sugar?
Nectarine
Nectarine is lower in Sugar (difference - 30.24g)
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Nectarine
Nectarine is lower in Saturated Fat (difference - 0.063g)
Which food is cheaper?
Nectarine
Nectarine is cheaper (difference - $1.5)
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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.