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  6. Prunes vs. Banana

Prunes vs. Banana — In-Depth Nutrition Comparison

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Differences between Prunes and Banana

  • Prunes is higher in Vitamin K, Copper, Fiber, Potassium, Vitamin B2, Iron, Vitamin B3, and Phosphorus, however, Banana is richer in Vitamin B6, and Vitamin C.
  • Prunes's daily need coverage for Vitamin K is 49% higher.
  • Prunes has 4 times more Copper than Banana. While Prunes has 0.281mg of Copper, Banana has only 0.078mg.

The food types used in this comparison are Plums, dried (prunes), uncooked and Bananas, raw.

Infographic

Prunes vs Banana 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
8
:
2
Banana
Banana
Contains more Calcium +760%
Contains more Iron +257.7%
Contains more Magnesium +51.9%
Contains more Phosphorus +213.6%
Contains more Potassium +104.5%
Contains more Zinc +193.3%
Contains more Copper +260.3%
Contains more Manganese +10.7%
Contains less Sodium -50%
Contains more Selenium +233.3%
Equal in Manganese - 0.27
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Banana
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 10% 20% 10% 32% 1% 5% 27% 36% 6%
Contains more Calcium +760%
Contains more Iron +257.7%
Contains more Magnesium +51.9%
Contains more Phosphorus +213.6%
Contains more Potassium +104.5%
Contains more Zinc +193.3%
Contains more Copper +260.3%
Contains more Manganese +10.7%
Contains less Sodium -50%
Contains more Selenium +233.3%
Equal in Manganese - 0.27

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
:
3
Banana
Banana
Contains more Vitamin A +1120.3%
Contains more Vitamin E +330%
Contains more Vitamin B1 +64.5%
Contains more Vitamin B2 +154.8%
Contains more Vitamin B3 +183%
Contains more Vitamin B5 +26.3%
Contains more Vitamin K +11800%
Contains more Vitamin C +1350%
Contains more Vitamin B6 +79%
Contains more Folate +400%
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%
Banana
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 2% 0% 29% 8% 17% 13% 21% 85% 15% 0% 2%
Contains more Vitamin A +1120.3%
Contains more Vitamin E +330%
Contains more Vitamin B1 +64.5%
Contains more Vitamin B2 +154.8%
Contains more Vitamin B3 +183%
Contains more Vitamin B5 +26.3%
Contains more Vitamin K +11800%
Contains more Vitamin C +1350%
Contains more Vitamin B6 +79%
Contains more Folate +400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
4
:
1
Banana
Banana
Contains more Protein +100%
Contains more Fats +15.2%
Contains more Carbs +179.7%
Contains more Other +218.1%
Contains more Water +142.3%
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
Banana
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more Protein +100%
Contains more Fats +15.2%
Contains more Carbs +179.7%
Contains more Other +218.1%
Contains more Water +142.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
2
:
1
Banana
Banana
Contains less Saturated Fat -21.4%
Contains more Monounsaturated Fat +65.6%
Contains more Polyunsaturated fat +17.7%
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Banana
52% 15% 34%
Saturated Fat: 0.112 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.073 g
Contains less Saturated Fat -21.4%
Contains more Monounsaturated Fat +65.6%
Contains more Polyunsaturated fat +17.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
Prunes
3
:
2
Banana
Banana
Contains more Glucose +411.2%
Contains more Fructose +156.7%
Contains more Maltose +500%
Contains more Sucrose +1493.3%
Equal in Starch - 5.38
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
Banana
31% 14% 28% 28%
Starch: 5.38 g
Sucrose: 2.39 g
Glucose: 4.98 g
Fructose: 4.85 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more Glucose +411.2%
Contains more Fructose +156.7%
Contains more Maltose +500%
Contains more Sucrose +1493.3%
Equal in Starch - 5.38

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Banana Opinion
Net carbs 56.78g 20.24g Prunes
Protein 2.18g 1.09g Prunes
Fats 0.38g 0.33g Prunes
Carbs 63.88g 22.84g Prunes
Calories 240kcal 89kcal Prunes
Starch 5.11g 5.38g Banana
Fructose 12.45g 4.85g Prunes
Sugar 38.13g 12.23g Banana
Fiber 7.1g 2.6g Prunes
Calcium 43mg 5mg Prunes
Iron 0.93mg 0.26mg Prunes
Magnesium 41mg 27mg Prunes
Phosphorus 69mg 22mg Prunes
Potassium 732mg 358mg Prunes
Sodium 2mg 1mg Banana
Zinc 0.44mg 0.15mg Prunes
Copper 0.281mg 0.078mg Prunes
Manganese 0.299mg 0.27mg Prunes
Selenium 0.3µg 1µg Banana
Vitamin A 781IU 64IU Prunes
Vitamin A RAE 39µg 3µg Prunes
Vitamin E 0.43mg 0.1mg Prunes
Vitamin C 0.6mg 8.7mg Banana
Vitamin B1 0.051mg 0.031mg Prunes
Vitamin B2 0.186mg 0.073mg Prunes
Vitamin B3 1.882mg 0.665mg Prunes
Vitamin B5 0.422mg 0.334mg Prunes
Vitamin B6 0.205mg 0.367mg Banana
Folate 4µg 20µg Banana
Vitamin K 59.5µg 0.5µg Prunes
Tryptophan 0.025mg 0.009mg Prunes
Threonine 0.049mg 0.028mg Prunes
Isoleucine 0.041mg 0.028mg Prunes
Leucine 0.066mg 0.068mg Banana
Lysine 0.05mg 0.05mg
Methionine 0.016mg 0.008mg Prunes
Phenylalanine 0.052mg 0.049mg Prunes
Valine 0.056mg 0.047mg Prunes
Histidine 0.027mg 0.077mg Banana
Saturated Fat 0.088g 0.112g Prunes
Monounsaturated Fat 0.053g 0.032g Prunes
Polyunsaturated fat 0.062g 0.073g Banana

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Banana
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
31%
Prunes
16%
Banana
Minerals Daily Need Coverage Score
32%
Prunes
14%
Banana

Comparison summary

Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 0.024g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Banana
Banana is lower in Sugar (difference - 25.9g)
Which food contains less Sodium?
Banana
Banana contains less Sodium (difference - 1mg)
Which food is cheaper?
Banana
Banana is cheaper (difference - $1.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.