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  6. Pea raw vs. Prunes

Pea raw vs. Prunes — In-Depth Nutrition Comparison

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A recap on differences between Pea raw and Prunes

  • Pea raw has more Vitamin C, Vitamin B1, Folate, Zinc, and Iron, however, Prunes is higher in Vitamin K, Potassium, Copper, Vitamin B5, and Fiber.
  • Pea raw covers your daily Vitamin C needs 44% more than Prunes.
  • Prunes contains 16 times less Folate than Pea raw. Pea raw contains 65µg of Folate, while Prunes contains 4µg.

Food varieties used in this article are Peas, green, raw and Plums, dried (prunes), uncooked.

Infographic

Pea 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.
Pea raw
Pea raw
5
:
5
Prunes
Prunes
Contains more Iron +58.1%
Contains more Phosphorus +56.5%
Contains more Zinc +181.8%
Contains more Manganese +37.1%
Contains more Selenium +500%
Contains more Calcium +72%
Contains more Magnesium +24.2%
Contains more Potassium +200%
Contains less Sodium -60%
Contains more Copper +59.7%
Pea raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 56% 24% 47% 22% 1% 34% 59% 54% 10%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains more Iron +58.1%
Contains more Phosphorus +56.5%
Contains more Zinc +181.8%
Contains more Manganese +37.1%
Contains more Selenium +500%
Contains more Calcium +72%
Contains more Magnesium +24.2%
Contains more Potassium +200%
Contains less Sodium -60%
Contains more Copper +59.7%

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.
Pea raw
Pea raw
4
:
6
Prunes
Prunes
Contains more Vitamin C +6566.7%
Contains more Vitamin B1 +421.6%
Contains more Vitamin B3 +11.1%
Contains more Folate +1525%
Contains more Vitamin E +230.8%
Contains more Vitamin B2 +40.9%
Contains more Vitamin B5 +305.8%
Contains more Vitamin B6 +21.3%
Contains more Vitamin K +139.9%
Equal in Vitamin A - 781
Equal in Vitamin B3 - 1.882
Pea raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 3% 0% 134% 67% 31% 40% 7% 39% 49% 0% 62%
Prunes
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 +6566.7%
Contains more Vitamin B1 +421.6%
Contains more Vitamin B3 +11.1%
Contains more Folate +1525%
Contains more Vitamin E +230.8%
Contains more Vitamin B2 +40.9%
Contains more Vitamin B5 +305.8%
Contains more Vitamin B6 +21.3%
Contains more Vitamin K +139.9%
Equal in Vitamin A - 781
Equal in Vitamin B3 - 1.882

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pea raw
Pea raw
3
:
2
Prunes
Prunes
Contains more Protein +148.6%
Contains more Water +155%
Contains more Carbs +342.1%
Contains more Other +203.4%
Equal in Fats - 0.38
Pea raw
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Prunes
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 +148.6%
Contains more Water +155%
Contains more Carbs +342.1%
Contains more Other +203.4%
Equal in Fats - 0.38

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pea raw
Pea raw
2
:
1
Prunes
Prunes
Contains less Saturated Fat -19.3%
Contains more Polyunsaturated fat +201.6%
Contains more Monounsaturated Fat +51.4%
Pea raw
24% 12% 64%
Saturated Fat: 0.071 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.187 g
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains less Saturated Fat -19.3%
Contains more Polyunsaturated fat +201.6%
Contains more Monounsaturated Fat +51.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pea raw
Pea raw
2
:
3
Prunes
Prunes
Contains more Sucrose +3226.7%
Contains more Maltose +183.3%
Contains more Starch +∞%
Contains more Glucose +21116.7%
Contains more Fructose +3092.3%
Pea raw
88% 2% 7% 3%
Starch: 0 g
Sucrose: 4.99 g
Glucose: 0.12 g
Fructose: 0.39 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Prunes
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 Sucrose +3226.7%
Contains more Maltose +183.3%
Contains more Starch +∞%
Contains more Glucose +21116.7%
Contains more Fructose +3092.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pea raw Prunes Opinion
Net carbs 8.75g 56.78g Prunes
Protein 5.42g 2.18g Pea raw
Fats 0.4g 0.38g Pea raw
Carbs 14.45g 63.88g Prunes
Calories 81kcal 240kcal Prunes
Starch 5.11g Prunes
Fructose 0.39g 12.45g Prunes
Sugar 5.67g 38.13g Pea raw
Fiber 5.7g 7.1g Prunes
Calcium 25mg 43mg Prunes
Iron 1.47mg 0.93mg Pea raw
Magnesium 33mg 41mg Prunes
Phosphorus 108mg 69mg Pea raw
Potassium 244mg 732mg Prunes
Sodium 5mg 2mg Prunes
Zinc 1.24mg 0.44mg Pea raw
Copper 0.176mg 0.281mg Prunes
Manganese 0.41mg 0.299mg Pea raw
Selenium 1.8µg 0.3µg Pea raw
Vitamin A 765IU 781IU Prunes
Vitamin A RAE 38µg 39µg Prunes
Vitamin E 0.13mg 0.43mg Prunes
Vitamin C 40mg 0.6mg Pea raw
Vitamin B1 0.266mg 0.051mg Pea raw
Vitamin B2 0.132mg 0.186mg Prunes
Vitamin B3 2.09mg 1.882mg Pea raw
Vitamin B5 0.104mg 0.422mg Prunes
Vitamin B6 0.169mg 0.205mg Prunes
Folate 65µg 4µg Pea raw
Vitamin K 24.8µg 59.5µg Prunes
Tryptophan 0.037mg 0.025mg Pea raw
Threonine 0.203mg 0.049mg Pea raw
Isoleucine 0.195mg 0.041mg Pea raw
Leucine 0.323mg 0.066mg Pea raw
Lysine 0.317mg 0.05mg Pea raw
Methionine 0.082mg 0.016mg Pea raw
Phenylalanine 0.2mg 0.052mg Pea raw
Valine 0.235mg 0.056mg Pea raw
Histidine 0.107mg 0.027mg Pea raw
Saturated Fat 0.071g 0.088g Pea raw
Monounsaturated Fat 0.035g 0.053g Prunes
Polyunsaturated fat 0.187g 0.062g Pea raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pea 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
39%
Pea raw
31%
Prunes
Minerals Daily Need Coverage Score
31%
Pea raw
32%
Prunes

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 25)
Which food is lower in Sugar?
Pea raw
Pea raw is lower in Sugar (difference - 32.46g)
Which food is lower in Saturated Fat?
Pea raw
Pea raw is lower in Saturated Fat (difference - 0.017g)
Which food is cheaper?
Pea raw
Pea raw is cheaper (difference - $1.7)
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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.