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  6. Prunes vs. Boysenberry

Prunes vs. Boysenberry — In-Depth Nutrition Comparison

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How are prunes and boysenberries different?

  • Prunes are richer in vitamin K, copper, potassium, vitamin A, vitamin B2, vitamin B6, fiber, and vitamin B3, while boysenberries are higher in folate and manganese.
  • Prunes cover your daily need for vitamin K, 43% more than boysenberries.
  • Prunes contain 12 times more vitamin A than boysenberries. Prunes contain 781IU of vitamin A, while boysenberries contain 67IU.

Plums, dried (prunes), uncooked and Boysenberries, frozen, unsweetened types were used in this article.

Infographic

Prunes vs Boysenberry 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
7
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 11% 8.1% 12% 32% 27% 6% 12% 0.13% 71% 1.1%
Contains more MagnesiumMagnesium +156.3%
Contains more CalciumCalcium +59.3%
Contains more PotassiumPotassium +426.6%
Contains more CopperCopper +251.3%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +155.6%
Contains more SeleniumSelenium +50%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +82.9%
~equal in Iron ~0.85mg

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
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 10% 1% 17% 0% 13% 8.5% 14% 15% 13% 0% 20% 47% 5.6%
Contains more Vitamin AVitamin A +1200%
Contains more Vitamin B2Vitamin B2 +402.7%
Contains more Vitamin B3Vitamin B3 +145.4%
Contains more Vitamin B5Vitamin B5 +68.8%
Contains more Vitamin B6Vitamin B6 +266.1%
Contains more Vitamin KVitamin K +662.8%
Contains more Vitamin CVitamin C +416.7%
Contains more Vitamin EVitamin E +102.3%
Contains more FolateFolate +1475%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.053mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~10.2mg

All nutrients comparison - raw data values

Nutrient Prunes Boysenberry DV% diff.
Vitamin K 59.5µg 7.8µg 43%
Copper 0.281mg 0.08mg 22%
Carbs 63.88g 12.19g 17%
Potassium 732mg 139mg 17%
Fructose 12.45g 16%
Folate 4µg 63µg 15%
Vitamin B6 0.205mg 0.056mg 11%
Vitamin B2 0.186mg 0.037mg 11%
Manganese 0.299mg 0.547mg 11%
Calories 240kcal 50kcal 10%
Fiber 7.1g 5.3g 7%
Vitamin B3 1.882mg 0.767mg 7%
Phosphorus 69mg 27mg 6%
Magnesium 41mg 16mg 6%
Vitamin A 39µg 3µg 4%
Vitamin C 0.6mg 3.1mg 3%
Vitamin E 0.43mg 0.87mg 3%
Vitamin B5 0.422mg 0.25mg 3%
Zinc 0.44mg 0.22mg 2%
Starch 5.11g 2%
Calcium 43mg 27mg 2%
Protein 2.18g 1.1g 2%
Iron 0.93mg 0.85mg 1%
Polyunsaturated fat 0.062g 0.148g 1%
Fats 0.38g 0.26g 0%
Net carbs 56.78g 6.89g N/A
Sugar 38.13g 6.89g N/A
Sodium 2mg 1mg 0%
Selenium 0.3µg 0.2µg 0%
Vitamin B1 0.051mg 0.053mg 0%
Choline 10.1mg 10.2mg 0%
Saturated fat 0.088g 0.009g 0%
Monounsaturated fat 0.053g 0.025g 0%
Tryptophan 0.025mg 0%
Threonine 0.049mg 0%
Isoleucine 0.041mg 0%
Leucine 0.066mg 0%
Lysine 0.05mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.052mg 0%
Valine 0.056mg 0%
Histidine 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
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
12% 86%
Protein: 1.1 g
Fats: 0.26 g
Carbs: 12.19 g
Water: 85.9 g
Other: 0.55 g
Contains more ProteinProtein +98.2%
Contains more FatsFats +46.2%
Contains more CarbsCarbs +424%
Contains more OtherOther +380%
Contains more WaterWater +177.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
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
5% 14% 81%
Saturated fat: Sat. Fat 0.009 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.148 g
Contains more Mono. FatMonounsaturated fat +112%
Contains less Sat. FatSaturated fat -89.8%
Contains more Poly. FatPolyunsaturated fat +138.7%

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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. Boysenberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171713/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.