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Prunes vs. Brown sugar — In-Depth Nutrition Comparison

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A recap on differences between prunes and brown sugar

  • Brown sugar has less vitamin K, fiber, copper, potassium, vitamin A, vitamin B2, vitamin B6, vitamin B3, manganese, and phosphorus.
  • Prunes cover your daily vitamin K needs 50% more than brown sugar.
  • The glycemic index of brown sugar is higher.

Food varieties used in this article are Plums, dried (prunes), uncooked and Sugars, brown.

Infographic

Prunes vs Brown sugar 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
8
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 6.4% 25% 12% 27% 16% 0.82% 1.7% 3.7% 8.3% 6.5%
Contains more MagnesiumMagnesium +355.6%
Contains more PotassiumPotassium +450.4%
Contains more IronIron +31%
Contains more CopperCopper +497.9%
Contains more ZincZinc +1366.7%
Contains more PhosphorusPhosphorus +1625%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +367.2%
Contains more CalciumCalcium +93%
Contains more SeleniumSelenium +300%

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
11
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 0% 0% 0% 0% 0% 0% 2.1% 7.9% 9.5% 0% 0% 0.75% 1.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1610.9%
Contains more Vitamin B5Vitamin B5 +219.7%
Contains more Vitamin B6Vitamin B6 +400%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +300%
Contains more CholineCholine +339.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
98%
Protein: 0.12 g
Fats: 0 g
Carbs: 98.09 g
Water: 1.34 g
Other: 0.45 g
Contains more ProteinProtein +1716.7%
Contains more FatsFats +∞%
Contains more WaterWater +2207.5%
Contains more OtherOther +486.7%
Contains more CarbsCarbs +53.6%

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
97%
Starch: 0 g
Sucrose: 94.56 g
Glucose: 1.35 g
Fructose: 1.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +1785.9%
Contains more FructoseFructose +1021.6%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +62940%
~equal in Lactose ~0g
~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 Brown sugar
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Prunes Brown sugar DV% diff.
Vitamin K 59.5µg 0µg 50%
Fiber 7.1g 0g 28%
Copper 0.281mg 0.047mg 26%
Potassium 732mg 133mg 18%
Fructose 12.45g 1.11g 14%
Vitamin B2 0.186mg 0mg 14%
Vitamin B6 0.205mg 0.041mg 13%
Vitamin B3 1.882mg 0.11mg 11%
Carbs 63.88g 98.09g 11%
Manganese 0.299mg 0.064mg 10%
Phosphorus 69mg 4mg 9%
Magnesium 41mg 9mg 8%
Calories 240kcal 380kcal 7%
Vitamin B5 0.422mg 0.132mg 6%
Zinc 0.44mg 0.03mg 4%
Protein 2.18g 0.12g 4%
Calcium 43mg 83mg 4%
Vitamin B1 0.051mg 0mg 4%
Vitamin A 39µg 0µg 4%
Vitamin E 0.43mg 0mg 3%
Iron 0.93mg 0.71mg 3%
Selenium 0.3µg 1.2µg 2%
Starch 5.11g 2%
Fats 0.38g 0g 1%
Choline 10.1mg 2.3mg 1%
Folate 4µg 1µg 1%
Vitamin C 0.6mg 0mg 1%
Sodium 2mg 28mg 1%
Net carbs 56.78g 98.09g N/A
Sugar 38.13g 97.02g N/A
Saturated fat 0.088g 0g 0%
Monounsaturated fat 0.053g 0g 0%
Polyunsaturated fat 0.062g 0g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Brown sugar
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
26%
Prunes
2%
Brown sugar
Minerals Daily Need Coverage Score
32%
Prunes
11%
Brown sugar

Comparison summary

Which food is lower in Sugar?
Prunes
Prunes is lower in Sugar (difference - 58.89g)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 26mg)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Saturated fat?
Brown sugar
Brown sugar is lower in Saturated fat (difference - 0.088g)
Which food is cheaper?
Brown sugar
Brown sugar is cheaper (difference - $2)
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. Brown sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168833/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.