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Prunes vs. Banana melon — In-Depth Nutrition Comparison

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Summary of differences between prunes and banana melon

  • The amount of vitamin K, copper, fiber, potassium, vitamin B2, vitamin B6, manganese, iron, vitamin B3, and phosphorus in prunes is higher than in banana melon.
  • Prunes cover your daily need for vitamin K, 45% more than banana melon.
  • Prunes contain 24 times more fiber than banana melon. While prunes contain 7.1g of fiber, banana melon contains only 0.3g.

These are the specific foods used in this comparison Plums, dried (prunes), uncooked and Melon, banana (Navajo).

Infographic

Prunes vs Banana melon infographic
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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
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 7.1% 3.9% 12% 7.9% 12% 3.8% 3.9% 1.4% 4.7% 2.2%
Contains more MagnesiumMagnesium +310%
Contains more CalciumCalcium +230.8%
Contains more PotassiumPotassium +422.9%
Contains more IronIron +342.9%
Contains more CopperCopper +702.9%
Contains more ZincZinc +214.3%
Contains more PhosphorusPhosphorus +666.7%
Contains less SodiumSodium -81.8%
Contains more ManganeseManganese +730.6%
Contains more SeleniumSelenium +33.3%

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
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 27% 0% 0% 0% 5% 4.2% 8.6% 4.2% 12% 0% 12% 15% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +155%
Contains more Vitamin B2Vitamin B2 +933.3%
Contains more Vitamin B3Vitamin B3 +309.1%
Contains more Vitamin B5Vitamin B5 +502.9%
Contains more Vitamin B6Vitamin B6 +310%
Contains more Vitamin KVitamin K +1114.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1250%
Contains more FolateFolate +400%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Prunes Banana melon DV% diff.
Vitamin K 59.5µg 4.9µg 46%
Fiber 7.1g 0.3g 27%
Copper 0.281mg 0.035mg 27%
Carbs 63.88g 4.06g 20%
Potassium 732mg 140mg 17%
Fructose 12.45g 2.06g 13%
Vitamin B2 0.186mg 0.018mg 13%
Vitamin B6 0.205mg 0.05mg 12%
Manganese 0.299mg 0.036mg 11%
Calories 240kcal 21kcal 11%
Iron 0.93mg 0.21mg 9%
Phosphorus 69mg 9mg 9%
Vitamin B3 1.882mg 0.46mg 9%
Vitamin C 0.6mg 8.1mg 8%
Magnesium 41mg 10mg 7%
Vitamin B5 0.422mg 0.07mg 7%
Vitamin A 39µg 4%
Folate 4µg 20µg 4%
Vitamin B1 0.051mg 0.02mg 3%
Calcium 43mg 13mg 3%
Zinc 0.44mg 0.14mg 3%
Vitamin E 0.43mg 0mg 3%
Protein 2.18g 0.84g 3%
Starch 5.11g 0g 2%
Choline 10.1mg 2%
Fats 0.38g 0.2g 0%
Net carbs 56.78g 3.76g N/A
Sugar 38.13g 3.36g N/A
Sodium 2mg 11mg 0%
Selenium 0.3µg 0.4µg 0%
Saturated fat 0.088g 0%
Monounsaturated fat 0.053g 0%
Polyunsaturated fat 0.062g 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
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
4% 95%
Protein: 0.84 g
Fats: 0.2 g
Carbs: 4.06 g
Water: 94.66 g
Other: 0.24 g
Contains more ProteinProtein +159.5%
Contains more FatsFats +90%
Contains more CarbsCarbs +1473.4%
Contains more OtherOther +1000%
Contains more WaterWater +206.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
5
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
39% 61%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.3 g
Fructose: 2.06 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +1858.5%
Contains more FructoseFructose +504.4%
Contains more MaltoseMaltose +∞%
~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. Banana melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167629/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.