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Prunes vs. Broccoli — In-Depth Nutrition Comparison

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Differences between Prunes and Broccoli

  • Prunes are higher in Copper, Fiber, Potassium, Vitamin B3, and Vitamin B2, however, Broccoli is richer in Vitamin C, Vitamin K, and Folate.
  • Broccoli's daily need coverage for Vitamin C is 98% higher.
  • Prunes have 6 times more Copper than Broccoli. While Prunes have 0.281mg of Copper, Broccoli has only 0.049mg.

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

Infographic

Prunes vs Broccoli 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.
Prunes
6
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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more MagnesiumMagnesium +95.2%
Contains more PotassiumPotassium +131.6%
Contains more IronIron +27.4%
Contains more CopperCopper +473.5%
Contains less SodiumSodium -93.9%
Contains more ManganeseManganese +42.4%
Contains more SeleniumSelenium +733.3%
~equal in Calcium ~47mg
~equal in Zinc ~0.41mg
~equal in Phosphorus ~66mg

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
4
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% 47% 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 297% 37% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin AVitamin A +25.4%
Contains more Vitamin B2Vitamin B2 +59%
Contains more Vitamin B3Vitamin B3 +194.5%
Contains more Vitamin B6Vitamin B6 +17.1%
Contains more Vitamin CVitamin C +14766.7%
Contains more Vitamin EVitamin E +81.4%
Contains more Vitamin B1Vitamin B1 +39.2%
Contains more Vitamin B5Vitamin B5 +35.8%
Contains more Vitamin KVitamin K +70.8%
Contains more FolateFolate +1475%
Contains more CholineCholine +85.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
3
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more CarbsCarbs +862%
Contains more OtherOther +203.4%
Contains more ProteinProtein +29.4%
Contains more WaterWater +188.8%
~equal in Fats ~0.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
2
43% 26% 31%
Saturated Fat: Sat. Fat 0.088 g
Monounsaturated Fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
44% 13% 43%
Saturated Fat: Sat. Fat 0.039 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated Fat +381.8%
Contains more Poly. FatPolyunsaturated fat +63.2%
Contains less Sat. FatSaturated Fat -55.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
4
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
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +50%
Contains more GlucoseGlucose +5095.9%
Contains more FructoseFructose +1730.9%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +250%
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Broccoli Opinion
Calories 240kcal 34kcal Prunes
Protein 2.18g 2.82g Broccoli
Fats 0.38g 0.37g Prunes
Vitamin C 0.6mg 89.2mg Broccoli
Net carbs 56.78g 4.04g Prunes
Carbs 63.88g 6.64g Prunes
Magnesium 41mg 21mg Prunes
Calcium 43mg 47mg Broccoli
Potassium 732mg 316mg Prunes
Iron 0.93mg 0.73mg Prunes
Sugar 38.13g 1.7g Broccoli
Fiber 7.1g 2.6g Prunes
Copper 0.281mg 0.049mg Prunes
Zinc 0.44mg 0.41mg Prunes
Starch 5.11g 0g Prunes
Phosphorus 69mg 66mg Prunes
Sodium 2mg 33mg Prunes
Vitamin A 781IU 623IU Prunes
Vitamin A 39µg 31µg Prunes
Vitamin E 0.43mg 0.78mg Broccoli
Manganese 0.299mg 0.21mg Prunes
Selenium 0.3µg 2.5µg Broccoli
Vitamin B1 0.051mg 0.071mg Broccoli
Vitamin B2 0.186mg 0.117mg Prunes
Vitamin B3 1.882mg 0.639mg Prunes
Vitamin B5 0.422mg 0.573mg Broccoli
Vitamin B6 0.205mg 0.175mg Prunes
Vitamin K 59.5µg 101.6µg Broccoli
Folate 4µg 63µg Broccoli
Choline 10.1mg 18.7mg Broccoli
Saturated Fat 0.088g 0.039g Broccoli
Monounsaturated Fat 0.053g 0.011g Prunes
Polyunsaturated fat 0.062g 0.038g Prunes
Tryptophan 0.025mg 0.033mg Broccoli
Threonine 0.049mg 0.088mg Broccoli
Isoleucine 0.041mg 0.079mg Broccoli
Leucine 0.066mg 0.129mg Broccoli
Lysine 0.05mg 0.135mg Broccoli
Methionine 0.016mg 0.038mg Broccoli
Phenylalanine 0.052mg 0.117mg Broccoli
Valine 0.056mg 0.125mg Broccoli
Histidine 0.027mg 0.059mg Broccoli
Fructose 12.45g 0.68g Prunes

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Broccoli
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
29%
Prunes
61%
Broccoli
Minerals Daily Need Coverage Score
32%
Prunes
19%
Broccoli

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 31mg)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 36.43g)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.049g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $1.6)
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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.