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Prunes vs. Bell pepper — In-Depth Nutrition Comparison

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The main differences between prunes and bell peppers

  • Prunes have more vitamin K, copper, fiber, potassium, vitamin B2, vitamin B3, vitamin A, manganese, and magnesium; however, bell peppers have more vitamin C.
  • Daily need coverage for vitamin C for bell peppers is 89% higher.
  • Bell peppers have 8 times less vitamin K than prunes. Prunes have 59.5µg of vitamin K, while bell peppers have 7.4µg.

Food types used in this article are Plums, dried (prunes), uncooked and Peppers, sweet, green, raw.

Infographic

Prunes vs Bell pepper 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
10
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% 15% 13% 22% 3.5% 8.6% 0.39% 16% 0%
Contains more MagnesiumMagnesium +310%
Contains more CalciumCalcium +330%
Contains more PotassiumPotassium +318.3%
Contains more IronIron +173.5%
Contains more CopperCopper +325.8%
Contains more ZincZinc +238.5%
Contains more PhosphorusPhosphorus +245%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +145.1%
Contains more SeleniumSelenium +∞%

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
7
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 268% 6% 7.4% 0% 14% 6.5% 9% 5.9% 52% 0% 19% 7.5% 3%
Contains more Vitamin AVitamin A +116.7%
Contains more Vitamin EVitamin E +16.2%
Contains more Vitamin B2Vitamin B2 +564.3%
Contains more Vitamin B3Vitamin B3 +292.1%
Contains more Vitamin B5Vitamin B5 +326.3%
Contains more Vitamin KVitamin K +704.1%
Contains more CholineCholine +83.6%
Contains more Vitamin CVitamin C +13300%
Contains more Vitamin B1Vitamin B1 +11.8%
Contains more FolateFolate +150%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.224mg
~equal in Vitamin B12 ~0µg

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
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Contains more ProteinProtein +153.5%
Contains more FatsFats +123.5%
Contains more CarbsCarbs +1276.7%
Contains more OtherOther +500%
Contains more WaterWater +203.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
45% 6% 48%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +562.5%
Contains less Sat. FatSaturated fat -34.1%
~equal in Polyunsaturated fat ~0.062g

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
5% 49% 47%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 1.16 g
Fructose: 1.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +36.4%
Contains more GlucoseGlucose +2094.8%
Contains more FructoseFructose +1011.6%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Bell pepper DV% diff.
Vitamin C 0.6mg 80.4mg 89%
Vitamin K 59.5µg 7.4µg 43%
Copper 0.281mg 0.066mg 24%
Fiber 7.1g 1.7g 22%
Carbs 63.88g 4.64g 20%
Potassium 732mg 175mg 16%
Fructose 12.45g 1.12g 14%
Vitamin B2 0.186mg 0.028mg 12%
Calories 240kcal 20kcal 11%
Vitamin B3 1.882mg 0.48mg 9%
Manganese 0.299mg 0.122mg 8%
Iron 0.93mg 0.34mg 7%
Magnesium 41mg 10mg 7%
Phosphorus 69mg 20mg 7%
Vitamin B5 0.422mg 0.099mg 6%
Calcium 43mg 10mg 3%
Zinc 0.44mg 0.13mg 3%
Protein 2.18g 0.86g 3%
Starch 5.11g 0g 2%
Vitamin A 39µg 18µg 2%
Folate 4µg 10µg 2%
Choline 10.1mg 5.5mg 1%
Vitamin B6 0.205mg 0.224mg 1%
Vitamin B1 0.051mg 0.057mg 1%
Selenium 0.3µg 0µg 1%
Fats 0.38g 0.17g 0%
Net carbs 56.78g 2.94g N/A
Sugar 38.13g 2.4g N/A
Sodium 2mg 3mg 0%
Vitamin E 0.43mg 0.37mg 0%
Saturated fat 0.088g 0.058g 0%
Monounsaturated fat 0.053g 0.008g 0%
Polyunsaturated fat 0.062g 0.062g 0%
Tryptophan 0.025mg 0.012mg 0%
Threonine 0.049mg 0.036mg 0%
Isoleucine 0.041mg 0.024mg 0%
Leucine 0.066mg 0.036mg 0%
Lysine 0.05mg 0.039mg 0%
Methionine 0.016mg 0.007mg 0%
Phenylalanine 0.052mg 0.092mg 0%
Valine 0.056mg 0.036mg 0%
Histidine 0.027mg 0.01mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Bell pepper
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Prunes
31%
Bell pepper
Minerals Daily Need Coverage Score
32%
Prunes
9%
Bell pepper

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is lower in Sugar?
Bell pepper
Bell pepper is lower in Sugar (difference - 35.73g)
Which food is lower in Saturated fat?
Bell pepper
Bell pepper is lower in Saturated fat (difference - 0.03g)
Which food is cheaper?
Bell pepper
Bell pepper is cheaper (difference - $1.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/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.