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  6. Prunes vs. Acerola

Prunes vs. Acerola — In-Depth Nutrition Comparison

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Important differences between prunes and acerola

  • Prunes have more fiber, copper, potassium, vitamin B6, vitamin B2, vitamin B3, iron, phosphorus, and magnesium; however, acerola is richer in vitamin C.
  • Acerola's daily need coverage for vitamin C is 1863% more.
  • Prunes contain 23 times more vitamin B6 than acerola. Prunes contain 0.205mg of vitamin B6, while acerola contains 0.009mg.

The food varieties used in the comparison are Plums, dried (prunes), uncooked and Acerola, (west indian cherry), raw.

Infographic

Prunes vs Acerola 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.
Prunes
Prunes
9
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 3.6% 13% 7.5% 29% 2.7% 4.7% 0.91% 0% 3.3%
Contains more MagnesiumMagnesium +127.8%
Contains more CalciumCalcium +258.3%
Contains more PotassiumPotassium +401.4%
Contains more IronIron +365%
Contains more CopperCopper +226.7%
Contains more ZincZinc +340%
Contains more PhosphorusPhosphorus +527.3%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +100%

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.
Prunes
Prunes
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 0% 13% 8.6% 13% 43% 35% 25% 47% 0% 149% 3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5592% 0% 13% 0% 5% 14% 7.5% 19% 2.1% 0% 0% 11%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +155%
Contains more Vitamin B2Vitamin B2 +210%
Contains more Vitamin B3Vitamin B3 +370.5%
Contains more Vitamin B5Vitamin B5 +36.6%
Contains more Vitamin B6Vitamin B6 +2177.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +279500%
Contains more FolateFolate +250%
~equal in Vitamin D ~µg
~equal in Vitamin A ~38µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prunes Acerola DV% diff.
Vitamin C 0.6mg 1677.6mg 1863%
Vitamin K 59.5µg 50%
Fiber 7.1g 1.1g 24%
Copper 0.281mg 0.086mg 22%
Carbs 63.88g 7.69g 19%
Potassium 732mg 146mg 17%
Fructose 12.45g 16%
Vitamin B6 0.205mg 0.009mg 15%
Manganese 0.299mg 13%
Calories 240kcal 32kcal 10%
Vitamin B2 0.186mg 0.06mg 10%
Iron 0.93mg 0.2mg 9%
Vitamin B3 1.882mg 0.4mg 9%
Phosphorus 69mg 11mg 8%
Magnesium 41mg 18mg 5%
Protein 2.18g 0.4g 4%
Calcium 43mg 12mg 3%
Zinc 0.44mg 0.1mg 3%
Vitamin E 0.43mg 3%
Vitamin B1 0.051mg 0.02mg 3%
Folate 4µg 14µg 3%
Starch 5.11g 2%
Vitamin B5 0.422mg 0.309mg 2%
Choline 10.1mg 2%
Selenium 0.3µg 0.6µg 1%
Protein per 100 calories 0.91g 1.3g N/A
Calories per 10 g protein 1101kcal 800kcal N/A
Weight per 100 calories 42g 313g N/A
Fats 0.38g 0.3g 0%
Net carbs 56.78g 6.59g N/A
Sugar 38.13g N/A
Sodium 2mg 7mg 0%
Vitamin A 39µg 38µg 0%
Saturated fat 0.088g 0.068g 0%
Monounsaturated fat 0.053g 0.082g 0%
Polyunsaturated fat 0.062g 0.09g 0%
Tryptophan 0.025mg 0%
Threonine 0.049mg 0%
Isoleucine 0.041mg 0%
Leucine 0.066mg 0%
Lysine 0.05mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.052mg 0%
Valine 0.056mg 0%
Histidine 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
4
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
8% 91%
Protein: 0.4 g
Fats: 0.3 g
Carbs: 7.69 g
Water: 91.41 g
Other: 0.2 g
Contains more ProteinProtein +445%
Contains more FatsFats +26.7%
Contains more CarbsCarbs +730.7%
Contains more OtherOther +1220%
Contains more WaterWater +195.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
0
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
28% 34% 38%
Saturated fat: Sat. Fat 0.068 g
Monounsaturated fat: Mono. Fat 0.082 g
Polyunsaturated fat: Poly. Fat 0.09 g
Contains less Sat. FatSaturated fat -22.7%
Contains more Mono. FatMonounsaturated fat +54.7%
Contains more Poly. FatPolyunsaturated fat +45.2%

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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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients
  2. Acerola - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171686/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.