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Prunes vs. Black gram — In-Depth Nutrition Comparison

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The main differences between prunes and black gram

  • Prunes have more vitamin A; however, black gram has more iron, copper, magnesium, manganese, folate, fiber, phosphorus, zinc, and vitamin B1.
  • Daily need coverage for iron for black gram is 83% higher.
  • Black gram has 34 times less vitamin A than prunes. Prunes have 781IU of vitamin A, while black gram has 23IU.
  • Black gram has a higher glycemic index than prunes.

Food types used in this article are Plums, dried (prunes), uncooked and Mungo beans, mature seeds, raw.

Infographic

Prunes vs Black gram 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
1
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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains less SodiumSodium -94.7%
Contains more MagnesiumMagnesium +551.2%
Contains more CalciumCalcium +220.9%
Contains more PotassiumPotassium +34.3%
Contains more IronIron +714%
Contains more CopperCopper +249.1%
Contains more ZincZinc +661.4%
Contains more PhosphorusPhosphorus +449.3%
Contains more ManganeseManganese +410.7%
Contains more SeleniumSelenium +2633.3%

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
6
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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3800%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +30.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +435.3%
Contains more Vitamin B2Vitamin B2 +36.6%
Contains more Vitamin B5Vitamin B5 +114.7%
Contains more Vitamin B6Vitamin B6 +37.1%
Contains more FolateFolate +5300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more WaterWater +186.3%
Contains more ProteinProtein +1056.4%
Contains more FatsFats +331.6%
Contains more OtherOther +27.3%
~equal in Carbs ~58.99g

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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains less Sat. FatSaturated fat -22.8%
Contains more Mono. FatMonounsaturated fat +60.4%
Contains more Poly. FatPolyunsaturated fat +1627.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Black gram DV% diff.
Iron 0.93mg 7.57mg 83%
Copper 0.281mg 0.981mg 78%
Magnesium 41mg 267mg 54%
Folate 4µg 216µg 53%
Manganese 0.299mg 1.527mg 53%
Vitamin K 59.5µg 50%
Protein 2.18g 25.21g 46%
Fiber 7.1g 18.3g 45%
Phosphorus 69mg 379mg 44%
Zinc 0.44mg 3.35mg 26%
Vitamin B1 0.051mg 0.273mg 19%
Fructose 12.45g 16%
Selenium 0.3µg 8.2µg 14%
Vitamin B5 0.422mg 0.906mg 10%
Calcium 43mg 138mg 10%
Polyunsaturated fat 0.062g 1.071g 7%
Potassium 732mg 983mg 7%
Vitamin B6 0.205mg 0.281mg 6%
Calories 240kcal 341kcal 5%
Vitamin B2 0.186mg 0.254mg 5%
Vitamin A 39µg 1µg 4%
Vitamin E 0.43mg 3%
Vitamin B3 1.882mg 1.447mg 3%
Choline 10.1mg 2%
Fats 0.38g 1.64g 2%
Carbs 63.88g 58.99g 2%
Starch 5.11g 2%
Sodium 2mg 38mg 2%
Vitamin C 0.6mg 0mg 1%
Net carbs 56.78g 40.69g N/A
Sugar 38.13g N/A
Saturated fat 0.088g 0.114g 0%
Monounsaturated fat 0.053g 0.085g 0%
Tryptophan 0.025mg 0.263mg 0%
Threonine 0.049mg 0.875mg 0%
Isoleucine 0.041mg 1.287mg 0%
Leucine 0.066mg 2.089mg 0%
Lysine 0.05mg 1.674mg 0%
Methionine 0.016mg 0.367mg 0%
Phenylalanine 0.052mg 1.473mg 0%
Valine 0.056mg 1.416mg 0%
Histidine 0.027mg 0.706mg 0%

Which food is preferable for your diet?

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

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
34%
Black gram
Minerals Daily Need Coverage Score
32%
Prunes
143%
Black gram

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 36mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 0.026g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 14)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 38.13g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.5)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.