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Prunes vs. Apple — In-Depth Nutrition Comparison

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The main differences between prunes and apples

  • Apples contain less vitamin K, copper, fiber, potassium, vitamin A, vitamin B6, vitamin B2, manganese, vitamin B3, and iron than prunes.
  • Daily need coverage for vitamin K for prunes is 48% higher.
  • Apples have 21 times less vitamin B3 than prunes. Prunes have 1.882mg of vitamin B3, while apples have 0.091mg.

Food types used in this article are Plums, dried (prunes), uncooked and Apples, raw, with skin.

Infographic

Prunes vs Apple 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%
Apple
Apple
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
Contains more MagnesiumMagnesium +720%
Contains more CalciumCalcium +616.7%
Contains more PotassiumPotassium +584.1%
Contains more IronIron +675%
Contains more CopperCopper +940.7%
Contains more ZincZinc +1000%
Contains more PhosphorusPhosphorus +527.3%
Contains more ManganeseManganese +754.3%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -50%

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
9
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%
Apple
Apple
1
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 15% 0% 1% 3.6% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3%
Contains more Vitamin AVitamin A +1200%
Contains more Vitamin EVitamin E +138.9%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +615.4%
Contains more Vitamin B3Vitamin B3 +1968.1%
Contains more Vitamin B5Vitamin B5 +591.8%
Contains more Vitamin B6Vitamin B6 +400%
Contains more Vitamin KVitamin K +2604.5%
Contains more FolateFolate +33.3%
Contains more Vitamin CVitamin C +666.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prunes Apple DV% diff.
Vitamin K 59.5µg 2.2µg 48%
Copper 0.281mg 0.027mg 28%
Fiber 7.1g 2.4g 19%
Potassium 732mg 107mg 18%
Carbs 63.88g 13.81g 17%
Vitamin B6 0.205mg 0.041mg 13%
Vitamin B2 0.186mg 0.026mg 12%
Manganese 0.299mg 0.035mg 11%
Vitamin B3 1.882mg 0.091mg 11%
Iron 0.93mg 0.12mg 10%
Calories 240kcal 52kcal 9%
Magnesium 41mg 5mg 9%
Phosphorus 69mg 11mg 8%
Fructose 12.45g 5.9g 8%
Vitamin B5 0.422mg 0.061mg 7%
Protein 2.18g 0.26g 4%
Vitamin C 0.6mg 4.6mg 4%
Calcium 43mg 6mg 4%
Zinc 0.44mg 0.04mg 4%
Vitamin A 39µg 3µg 4%
Vitamin B1 0.051mg 0.017mg 3%
Starch 5.11g 0.05g 2%
Vitamin E 0.43mg 0.18mg 2%
Selenium 0.3µg 0µg 1%
Choline 10.1mg 3.4mg 1%
Weight per 100 calories 42g 192g N/A
Fats 0.38g 0.17g 0%
Net carbs 56.78g 11.41g N/A
Sugar 38.13g 10.39g N/A
Sodium 2mg 1mg 0%
Folate 4µg 3µg 0%
Saturated fat 0.088g 0.028g 0%
Monounsaturated fat 0.053g 0.007g 0%
Polyunsaturated fat 0.062g 0.051g 0%
Tryptophan 0.025mg 0.001mg 0%
Threonine 0.049mg 0.006mg 0%
Isoleucine 0.041mg 0.006mg 0%
Leucine 0.066mg 0.013mg 0%
Lysine 0.05mg 0.012mg 0%
Methionine 0.016mg 0.001mg 0%
Phenylalanine 0.052mg 0.006mg 0%
Valine 0.056mg 0.012mg 0%
Histidine 0.027mg 0.005mg 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
Apple
Apple
1
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Contains more ProteinProtein +738.5%
Contains more FatsFats +123.5%
Contains more CarbsCarbs +362.6%
Contains more OtherOther +1220%
Contains more WaterWater +176.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
2
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Apple
Apple
1
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 g
Contains more Mono. FatMonounsaturated fat +657.1%
Contains more Poly. FatPolyunsaturated fat +21.6%
Contains less Sat. FatSaturated fat -68.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
Prunes
4
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
Apple
Apple
1
20% 23% 56%
Starch: 0.05 g
Sucrose: 2.07 g
Glucose: 2.43 g
Fructose: 5.9 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +10120%
Contains more GlucoseGlucose +947.7%
Contains more FructoseFructose +111%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +1280%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.