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  6. Prunes vs. Carrot

Prunes vs. Carrot — In-Depth Nutrition Comparison

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A recap on differences between Prunes and Carrot

  • Prunes has more Vitamin K, Copper, Fiber, Potassium, Vitamin B2, Iron, Magnesium, and Manganese, however, Carrot is higher in Vitamin A RAE, and Vitamin C.
  • Carrot covers your daily Vitamin A RAE needs 88% more than Prunes.
  • Carrot contains 6 times less Copper than Prunes. Prunes contains 0.281mg of Copper, while Carrot contains 0.045mg.

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

Infographic

Prunes vs Carrot 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
10
:
0
Carrot
Carrot
Contains more Calcium +30.3%
Contains more Iron +210%
Contains more Magnesium +241.7%
Contains more Phosphorus +97.1%
Contains more Potassium +128.8%
Contains less Sodium -97.1%
Contains more Zinc +83.3%
Contains more Copper +524.4%
Contains more Manganese +109.1%
Contains more Selenium +200%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Carrot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 12% 9% 15% 29% 9% 7% 15% 19% 1%
Contains more Calcium +30.3%
Contains more Iron +210%
Contains more Magnesium +241.7%
Contains more Phosphorus +97.1%
Contains more Potassium +128.8%
Contains less Sodium -97.1%
Contains more Zinc +83.3%
Contains more Copper +524.4%
Contains more Manganese +109.1%
Contains more Selenium +200%

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
5
:
5
Carrot
Carrot
Contains more Vitamin B2 +220.7%
Contains more Vitamin B3 +91.5%
Contains more Vitamin B5 +54.6%
Contains more Vitamin B6 +48.6%
Contains more Vitamin K +350.8%
Contains more Vitamin A +2039.1%
Contains more Vitamin E +53.5%
Contains more Vitamin C +883.3%
Contains more Vitamin B1 +29.4%
Contains more Folate +375%
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%
Carrot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
Contains more Vitamin B2 +220.7%
Contains more Vitamin B3 +91.5%
Contains more Vitamin B5 +54.6%
Contains more Vitamin B6 +48.6%
Contains more Vitamin K +350.8%
Contains more Vitamin A +2039.1%
Contains more Vitamin E +53.5%
Contains more Vitamin C +883.3%
Contains more Vitamin B1 +29.4%
Contains more Folate +375%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
4
:
1
Carrot
Carrot
Contains more Protein +134.4%
Contains more Fats +58.3%
Contains more Carbs +566.8%
Contains more Other +175%
Contains more Water +185.5%
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
Carrot
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more Protein +134.4%
Contains more Fats +58.3%
Contains more Carbs +566.8%
Contains more Other +175%
Contains more Water +185.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
1
:
2
Carrot
Carrot
Contains more Monounsaturated Fat +278.6%
Contains less Saturated Fat -58%
Contains more Polyunsaturated fat +88.7%
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Carrot
22% 8% 70%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 g
Contains more Monounsaturated Fat +278.6%
Contains less Saturated Fat -58%
Contains more Polyunsaturated fat +88.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
Prunes
4
:
1
Carrot
Carrot
Contains more Starch +257.3%
Contains more Glucose +4215.3%
Contains more Fructose +2163.6%
Contains more Maltose +∞%
Contains more Sucrose +2293.3%
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
Carrot
23% 58% 10% 9%
Starch: 1.43 g
Sucrose: 3.59 g
Glucose: 0.59 g
Fructose: 0.55 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +257.3%
Contains more Glucose +4215.3%
Contains more Fructose +2163.6%
Contains more Maltose +∞%
Contains more Sucrose +2293.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Prunes Carrot
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 Carrot Opinion
Net carbs 56.78g 6.78g Prunes
Protein 2.18g 0.93g Prunes
Fats 0.38g 0.24g Prunes
Carbs 63.88g 9.58g Prunes
Calories 240kcal 41kcal Prunes
Starch 5.11g 1.43g Prunes
Fructose 12.45g 0.55g Prunes
Sugar 38.13g 4.74g Carrot
Fiber 7.1g 2.8g Prunes
Calcium 43mg 33mg Prunes
Iron 0.93mg 0.3mg Prunes
Magnesium 41mg 12mg Prunes
Phosphorus 69mg 35mg Prunes
Potassium 732mg 320mg Prunes
Sodium 2mg 69mg Prunes
Zinc 0.44mg 0.24mg Prunes
Copper 0.281mg 0.045mg Prunes
Manganese 0.299mg 0.143mg Prunes
Selenium 0.3µg 0.1µg Prunes
Vitamin A 781IU 16706IU Carrot
Vitamin A RAE 39µg 835µg Carrot
Vitamin E 0.43mg 0.66mg Carrot
Vitamin C 0.6mg 5.9mg Carrot
Vitamin B1 0.051mg 0.066mg Carrot
Vitamin B2 0.186mg 0.058mg Prunes
Vitamin B3 1.882mg 0.983mg Prunes
Vitamin B5 0.422mg 0.273mg Prunes
Vitamin B6 0.205mg 0.138mg Prunes
Folate 4µg 19µg Carrot
Vitamin K 59.5µg 13.2µg Prunes
Tryptophan 0.025mg 0.012mg Prunes
Threonine 0.049mg 0.191mg Carrot
Isoleucine 0.041mg 0.077mg Carrot
Leucine 0.066mg 0.102mg Carrot
Lysine 0.05mg 0.101mg Carrot
Methionine 0.016mg 0.02mg Carrot
Phenylalanine 0.052mg 0.061mg Carrot
Valine 0.056mg 0.069mg Carrot
Histidine 0.027mg 0.04mg Carrot
Saturated Fat 0.088g 0.037g Carrot
Monounsaturated Fat 0.053g 0.014g Prunes
Polyunsaturated fat 0.062g 0.117g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Carrot
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
98%
Carrot
Minerals Daily Need Coverage Score
32%
Prunes
12%
Carrot

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 67mg)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is lower in Sugar?
Carrot
Carrot is lower in Sugar (difference - 33.39g)
Which food is lower in Saturated Fat?
Carrot
Carrot is lower in Saturated Fat (difference - 0.051g)
Which food is cheaper?
Carrot
Carrot 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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.