Prunes vs. Blackberry — In-Depth Nutrition Comparison
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Summary of differences between Prunes and Blackberry
- Prunes has more Vitamin K, Potassium, Vitamin B6, Copper, Vitamin B2, Vitamin B3, Fiber, and Phosphorus, while Blackberry has more Vitamin C, and Manganese.
- Prunes covers your daily need of Vitamin K 33% more than Blackberry.
- Prunes contains 7 times more Vitamin B2 than Blackberry. While Prunes contains 0.186mg of Vitamin B2, Blackberry contains only 0.026mg.
These are the specific foods used in this comparison Plums, dried (prunes), uncooked and Blackberries, raw.
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.
Contains
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Calcium
+48.3%
Contains
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Iron
+50%
Contains
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Magnesium
+105%
Contains
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Phosphorus
+213.6%
Contains
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Potassium
+351.9%
Contains
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Copper
+70.3%
Contains
less
Sodium
-50%
Contains
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Zinc
+20.5%
Contains
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Manganese
+116.1%
Contains
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Selenium
+33.3%
Contains
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Calcium
+48.3%
Contains
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Iron
+50%
Contains
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Magnesium
+105%
Contains
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Phosphorus
+213.6%
Contains
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Potassium
+351.9%
Contains
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Copper
+70.3%
Contains
less
Sodium
-50%
Contains
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Zinc
+20.5%
Contains
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Manganese
+116.1%
Contains
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Selenium
+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.
:
Contains
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Vitamin A
+265%
Contains
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Vitamin B1
+155%
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Vitamin B2
+615.4%
Contains
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Vitamin B3
+191.3%
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Vitamin B5
+52.9%
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Vitamin B6
+583.3%
Contains
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Vitamin K
+200.5%
Contains
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Vitamin E
+172.1%
Contains
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Vitamin C
+3400%
Contains
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Folate
+525%
Contains
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Vitamin A
+265%
Contains
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Vitamin B1
+155%
Contains
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Vitamin B2
+615.4%
Contains
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Vitamin B3
+191.3%
Contains
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Vitamin B5
+52.9%
Contains
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Vitamin B6
+583.3%
Contains
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Vitamin K
+200.5%
Contains
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Vitamin E
+172.1%
Contains
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Vitamin C
+3400%
Contains
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Folate
+525%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+56.8%
Contains
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Carbs
+564.7%
Contains
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Other
+633.3%
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Fats
+28.9%
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Water
+185.1%
Protein:
2.18 g
Fats:
0.38 g
Carbs:
63.88 g
Water:
30.92 g
Other:
2.64 g
Protein:
1.39 g
Fats:
0.49 g
Carbs:
9.61 g
Water:
88.15 g
Other:
0.36 g
Contains
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Protein
+56.8%
Contains
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Carbs
+564.7%
Contains
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Other
+633.3%
Contains
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Fats
+28.9%
Contains
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Water
+185.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+12.8%
Contains
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Saturated Fat
-84.1%
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Polyunsaturated fat
+351.6%
Saturated Fat:
0.088 g
Monounsaturated Fat:
0.053 g
Polyunsaturated fat:
0.062 g
Saturated Fat:
0.014 g
Monounsaturated Fat:
0.047 g
Polyunsaturated fat:
0.28 g
Contains
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Monounsaturated Fat
+12.8%
Contains
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Saturated Fat
-84.1%
Contains
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Polyunsaturated fat
+351.6%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+∞%
Contains
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Sucrose
+114.3%
Contains
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Glucose
+1002.2%
Contains
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Fructose
+418.8%
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Maltose
+16.7%
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Galactose
+∞%
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
Starch:
0 g
Sucrose:
0.07 g
Glucose:
2.31 g
Fructose:
2.4 g
Lactose:
0 g
Maltose:
0.07 g
Galactose:
0.03 g
Contains
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Starch
+∞%
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Sucrose
+114.3%
Contains
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Glucose
+1002.2%
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Fructose
+418.8%
Contains
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Maltose
+16.7%
Contains
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Galactose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 56.78g | 4.31g |
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| Protein | 2.18g | 1.39g |
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| Fats | 0.38g | 0.49g |
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| Carbs | 63.88g | 9.61g |
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| Calories | 240kcal | 43kcal |
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| Starch | 5.11g | 0g |
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| Fructose | 12.45g | 2.4g |
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| Sugar | 38.13g | 4.88g |
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| Fiber | 7.1g | 5.3g |
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| Calcium | 43mg | 29mg |
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| Iron | 0.93mg | 0.62mg |
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| Magnesium | 41mg | 20mg |
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| Phosphorus | 69mg | 22mg |
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| Potassium | 732mg | 162mg |
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| Sodium | 2mg | 1mg |
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| Zinc | 0.44mg | 0.53mg |
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| Copper | 0.281mg | 0.165mg |
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| Manganese | 0.299mg | 0.646mg |
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| Selenium | 0.3µg | 0.4µg |
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| Vitamin A | 781IU | 214IU |
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| Vitamin A RAE | 39µg | 11µg |
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| Vitamin E | 0.43mg | 1.17mg |
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| Vitamin C | 0.6mg | 21mg |
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| Vitamin B1 | 0.051mg | 0.02mg |
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| Vitamin B2 | 0.186mg | 0.026mg |
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| Vitamin B3 | 1.882mg | 0.646mg |
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| Vitamin B5 | 0.422mg | 0.276mg |
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| Vitamin B6 | 0.205mg | 0.03mg |
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| Folate | 4µg | 25µg |
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| Vitamin K | 59.5µg | 19.8µg |
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| Tryptophan | 0.025mg |
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| Threonine | 0.049mg |
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| Isoleucine | 0.041mg |
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| Leucine | 0.066mg |
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| Lysine | 0.05mg |
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| Methionine | 0.016mg |
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| Phenylalanine | 0.052mg |
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| Valine | 0.056mg |
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| Histidine | 0.027mg |
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| Saturated Fat | 0.088g | 0.014g |
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| Monounsaturated Fat | 0.053g | 0.047g |
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| Polyunsaturated fat | 0.062g | 0.28g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
18%
Minerals Daily Need Coverage Score
32%
23%
Comparison summary
Which food is richer in minerals?
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Blackberry is lower in Sugar (difference - 33.25g)
Which food contains less Sodium?
Blackberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Blackberry is lower in Saturated Fat (difference - 0.074g)
Which food is lower in glycemic index?
Blackberry is lower in glycemic index (difference - 4)
Which food is cheaper?
Blackberry is cheaper (difference - $1.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)