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  6. Prunes vs. Blueberry

Prunes vs. Blueberry — In-Depth Nutrition Comparison

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Differences between Prunes and Blueberry

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

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

Infographic

Prunes 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Prunes
Prunes
8
:
2
Blueberry
Blueberry
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 more Selenium +200%
Contains less Sodium -50%
Contains more Manganese +12.4%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Blueberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 5% 6% 7% 1% 5% 19% 44% 1%
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 more Selenium +200%
Contains less Sodium -50%
Contains more Manganese +12.4%

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
Blueberry
Blueberry
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%
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%
Blueberry
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
4
:
1
Blueberry
Blueberry
Contains more Protein +194.6%
Contains more Fats +15.2%
Contains more Carbs +340.9%
Contains more Other +1047.8%
Contains more Water +172.3%
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
Blueberry
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
Contains more Protein +194.6%
Contains more Fats +15.2%
Contains more Carbs +340.9%
Contains more Other +1047.8%
Contains more Water +172.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
1
:
2
Blueberry
Blueberry
Contains more Monounsaturated Fat +12.8%
Contains less Saturated Fat -68.2%
Contains more Polyunsaturated fat +135.5%
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Blueberry
13% 21% 66%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.146 g
Contains more Monounsaturated Fat +12.8%
Contains less Saturated Fat -68.2%
Contains more Polyunsaturated fat +135.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
Prunes
5
:
0
Blueberry
Blueberry
Contains more Starch +16933.3%
Contains more Sucrose +36.4%
Contains more Glucose +421.7%
Contains more Fructose +150.5%
Contains more Maltose +∞%
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
Blueberry
49% 50%
Starch: 0.03 g
Sucrose: 0.11 g
Glucose: 4.88 g
Fructose: 4.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +16933.3%
Contains more Sucrose +36.4%
Contains more Glucose +421.7%
Contains more Fructose +150.5%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Prunes 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 Prunes Blueberry Opinion
Net carbs 56.78g 12.09g Prunes
Protein 2.18g 0.74g Prunes
Fats 0.38g 0.33g Prunes
Carbs 63.88g 14.49g Prunes
Calories 240kcal 57kcal Prunes
Starch 5.11g 0.03g Prunes
Fructose 12.45g 4.97g Prunes
Sugar 38.13g 9.96g Blueberry
Fiber 7.1g 2.4g Prunes
Calcium 43mg 6mg Prunes
Iron 0.93mg 0.28mg Prunes
Magnesium 41mg 6mg Prunes
Phosphorus 69mg 12mg Prunes
Potassium 732mg 77mg Prunes
Sodium 2mg 1mg Blueberry
Zinc 0.44mg 0.16mg Prunes
Copper 0.281mg 0.057mg Prunes
Manganese 0.299mg 0.336mg Blueberry
Selenium 0.3µg 0.1µg Prunes
Vitamin A 781IU 54IU Prunes
Vitamin A RAE 39µg 3µg Prunes
Vitamin E 0.43mg 0.57mg Blueberry
Vitamin C 0.6mg 9.7mg Blueberry
Vitamin B1 0.051mg 0.037mg Prunes
Vitamin B2 0.186mg 0.041mg Prunes
Vitamin B3 1.882mg 0.418mg Prunes
Vitamin B5 0.422mg 0.124mg Prunes
Vitamin B6 0.205mg 0.052mg Prunes
Folate 4µg 6µg Blueberry
Vitamin K 59.5µg 19.3µg Prunes
Tryptophan 0.025mg 0.003mg Prunes
Threonine 0.049mg 0.02mg Prunes
Isoleucine 0.041mg 0.023mg Prunes
Leucine 0.066mg 0.044mg Prunes
Lysine 0.05mg 0.013mg Prunes
Methionine 0.016mg 0.012mg Prunes
Phenylalanine 0.052mg 0.026mg Prunes
Valine 0.056mg 0.031mg Prunes
Histidine 0.027mg 0.011mg Prunes
Saturated Fat 0.088g 0.028g Blueberry
Monounsaturated Fat 0.053g 0.047g Prunes
Polyunsaturated fat 0.062g 0.146g Blueberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Blueberry
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
12%
Blueberry
Minerals Daily Need Coverage Score
32%
Prunes
10%
Blueberry

Comparison summary

Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Prunes
Prunes 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

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. 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.