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Prune vs Apple - In-Depth Nutrition Comparison

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The main differences between Prune and Apple

  • Apple contains less Vitamin K, Copper, Fiber, Potassium, Vitamin B6, Vitamin B2, Manganese, Vitamin B3, Iron, and Magnesium than Prune.
  • Daily need coverage for Vitamin K from Prune is 48% higher.
  • Apple has 21 times less Vitamin B3 than Prune. Prune has 1.882mg of Vitamin B3, while Apple has 0.091mg.

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

Infographic

Prune 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Prune
7
:
1
Apple
Contains more Iron +675%
Contains more Calcium +616.7%
Contains more Potassium +584.1%
Contains more Magnesium +720%
Contains more Copper +940.7%
Contains more Zinc +1000%
Contains more Phosphorus +527.3%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 35% 13% 65% 30% 94% 12% 30% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 5% 2% 10% 4% 9% 2% 5% 1%
Contains more Iron +675%
Contains more Calcium +616.7%
Contains more Potassium +584.1%
Contains more Magnesium +720%
Contains more Copper +940.7%
Contains more Zinc +1000%
Contains more Phosphorus +527.3%
Contains less Sodium -50%

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
Prune
9
:
1
Apple
Contains more Vitamin A +1346.3%
Contains more Vitamin E +138.9%
Contains more Vitamin B1 +200%
Contains more Vitamin B2 +615.4%
Contains more Vitamin B3 +1968.1%
Contains more Vitamin B5 +591.8%
Contains more Vitamin B6 +400%
Contains more Vitamin K +2604.5%
Contains more Folate +33.3%
Contains more Vitamin C +666.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 47% 9% 0% 13% 43% 36% 26% 48% 0% 149% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 16% 4% 4% 0% 5% 6% 2% 4% 10% 0% 6% 3%
Contains more Vitamin A +1346.3%
Contains more Vitamin E +138.9%
Contains more Vitamin B1 +200%
Contains more Vitamin B2 +615.4%
Contains more Vitamin B3 +1968.1%
Contains more Vitamin B5 +591.8%
Contains more Vitamin B6 +400%
Contains more Vitamin K +2604.5%
Contains more Folate +33.3%
Contains more Vitamin C +666.7%

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.
Prune Apple
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 Prune Apple Opinion
Calories 240kcal 52kcal Prune
Protein 2.18g 0.26g Prune
Fats 0.38g 0.17g Prune
Vitamin C 0.6mg 4.6mg Apple
Net carbs 56.78g 11.41g Prune
Carbs 63.88g 13.81g Prune
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.93mg 0.12mg Prune
Calcium 43mg 6mg Prune
Potassium 732mg 107mg Prune
Magnesium 41mg 5mg Prune
Sugar 38.13g 10.39g Apple
Fiber 7.1g 2.4g Prune
Copper 0.281mg 0.027mg Prune
Zinc 0.44mg 0.04mg Prune
Starch 5.11g 0.05g Prune
Phosphorus 69mg 11mg Prune
Sodium 2mg 1mg Apple
Vitamin A 781IU 54IU Prune
Vitamin E 0.43mg 0.18mg Prune
Vitamin D 0µg 0µg
Vitamin B1 0.051mg 0.017mg Prune
Vitamin B2 0.186mg 0.026mg Prune
Vitamin B3 1.882mg 0.091mg Prune
Vitamin B5 0.422mg 0.061mg Prune
Vitamin B6 0.205mg 0.041mg Prune
Vitamin B12 0µg 0µg
Vitamin K 59.5µg 2.2µg Prune
Folate 4µg 3µg Prune
Trans Fat g 0g Prune
Saturated Fat 0.088g 0.028g Apple
Monounsaturated Fat 0.053g 0.007g Prune
Polyunsaturated fat 0.062g 0.051g Prune
Tryptophan 0.025mg 0.001mg Prune
Threonine 0.049mg 0.006mg Prune
Isoleucine 0.041mg 0.006mg Prune
Leucine 0.066mg 0.013mg Prune
Lysine 0.05mg 0.012mg Prune
Methionine 0.016mg 0.001mg Prune
Phenylalanine 0.052mg 0.006mg Prune
Valine 0.056mg 0.012mg Prune
Histidine 0.027mg 0.005mg Prune
Fructose 12.45g 5.9g Prune

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prune Apple
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

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
31
Prune
5
Apple
Mineral Summary Score
35
Prune
4
Apple

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
13%
Prune
2%
Apple
Carbohydrates
64%
Prune
14%
Apple
Fats
2%
Prune
1%
Apple

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 - 7)
Which food is richer in vitamins?
Prune
Prune is relatively richer in vitamins
Which food is lower in Sugar?
Apple
Apple is lower in Sugar (difference - 27.74g)
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Apple
Apple is lower in Saturated Fat (difference - 0.06g)
Which food is cheaper?
Apple
Apple 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. Prune - 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.