Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Prune vs Blueberry - In-Depth Nutrition Comparison

Compare

Differences between Prune and Blueberry

  • Prune is higher in Vitamin K, Copper, Potassium, Fiber, Vitamin B6, Vitamin B2, Vitamin B3, Magnesium, and Phosphorus, however Blueberry is richer in Vitamin C.
  • Prune's daily need coverage for Vitamin K is 34% higher.
  • Prune has 10 times more Potassium than Blueberry. While Prune has 732mg of Potassium, Blueberry has only 77mg.

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

Infographic

Prune vs Blueberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +616.7%
Contains more Iron +232.1%
Contains more Magnesium +583.3%
Contains more Phosphorus +475%
Contains more Potassium +850.6%
Contains more Zinc +175%
Contains more Copper +393%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 35% 30% 30% 65% 1% 12% 94%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 11% 5% 6% 7% 1% 5% 19%
Contains more Calcium +616.7%
Contains more Iron +232.1%
Contains more Magnesium +583.3%
Contains more Phosphorus +475%
Contains more Potassium +850.6%
Contains more Zinc +175%
Contains more Copper +393%
Contains less Sodium -50%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Prune
7
:
Contains more Vitamin A +1346.3%
Contains more Vitamin B1 +37.8%
Contains more Vitamin B2 +353.7%
Contains more Vitamin B3 +350.2%
Contains more Vitamin B5 +240.3%
Contains more Vitamin B6 +294.2%
Contains more Vitamin K +208.3%
Contains more Vitamin E +32.6%
Contains more Vitamin C +1516.7%
Contains more Folate +50%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 12% 0% 33% 10% 10% 8% 8% 12% 5% 0% 49%
Contains more Vitamin A +1346.3%
Contains more Vitamin B1 +37.8%
Contains more Vitamin B2 +353.7%
Contains more Vitamin B3 +350.2%
Contains more Vitamin B5 +240.3%
Contains more Vitamin B6 +294.2%
Contains more Vitamin K +208.3%
Contains more Vitamin E +32.6%
Contains more Vitamin C +1516.7%
Contains more Folate +50%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Prune Blueberry
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Prune Blueberry Opinion
Net carbs 56.78g 12.09g Prune
Protein 2.18g 0.74g Prune
Fats 0.38g 0.33g Prune
Carbs 63.88g 14.49g Prune
Calories 240kcal 57kcal Prune
Starch 5.11g 0.03g Prune
Fructose 12.45g 4.97g Prune
Sugar 38.13g 9.96g Blueberry
Fiber 7.1g 2.4g Prune
Calcium 43mg 6mg Prune
Iron 0.93mg 0.28mg Prune
Magnesium 41mg 6mg Prune
Phosphorus 69mg 12mg Prune
Potassium 732mg 77mg Prune
Sodium 2mg 1mg Blueberry
Zinc 0.44mg 0.16mg Prune
Copper 0.281mg 0.057mg Prune
Vitamin A 781IU 54IU Prune
Vitamin E 0.43mg 0.57mg Blueberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 9.7mg Blueberry
Vitamin B1 0.051mg 0.037mg Prune
Vitamin B2 0.186mg 0.041mg Prune
Vitamin B3 1.882mg 0.418mg Prune
Vitamin B5 0.422mg 0.124mg Prune
Vitamin B6 0.205mg 0.052mg Prune
Folate 4µg 6µg Blueberry
Vitamin B12 0µg 0µg
Vitamin K 59.5µg 19.3µg Prune
Tryptophan 0.025mg 0.003mg Prune
Threonine 0.049mg 0.02mg Prune
Isoleucine 0.041mg 0.023mg Prune
Leucine 0.066mg 0.044mg Prune
Lysine 0.05mg 0.013mg Prune
Methionine 0.016mg 0.012mg Prune
Phenylalanine 0.052mg 0.026mg Prune
Valine 0.056mg 0.031mg Prune
Histidine 0.027mg 0.011mg Prune
Cholesterol 0mg 0mg
Trans Fat g 0g Prune
Saturated Fat 0.088g 0.028g Blueberry
Monounsaturated Fat 0.053g 0.047g Prune
Polyunsaturated fat 0.062g 0.146g Blueberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prune Blueberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
31
Prune
12
Blueberry
Mineral Summary Score
35
Prune
7
Blueberry

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
13%
Prune
4%
Blueberry
Carbohydrates
64%
Prune
14%
Blueberry
Fats
2%
Prune
2%
Blueberry

Comparison summary

Which food is richer in minerals?
Prune
Prune is relatively richer in minerals
Which food is lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Prune
Prune is relatively richer in vitamins
Which food is lower in Sugar?
Blueberry
Blueberry is lower in Sugar (difference - 28.17g)
Which food contains less Sodium?
Blueberry
Blueberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Blueberry
Blueberry is lower in Saturated Fat (difference - 0.06g)
Which food is cheaper?
Blueberry
Blueberry is cheaper (difference - $1.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Prune - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients
  2. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.