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Prune vs Cherry - In-Depth Nutrition Comparison

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The main differences between Prune and Cherry

  • Prune has more Vitamin K, Fiber, Copper, Potassium, Vitamin B6, Vitamin B2, Vitamin B3, Manganese and Phosphorus, however Cherry has more Vitamin C.
  • Daily need coverage for Vitamin K from Prune is 48% higher.
  • Cherry has 5 times less Vitamin B3 than Prune. Prune has 1.882mg of Vitamin B3, while Cherry has 0.4mg.

Food types used in this article are Plums, dried (prunes), uncooked and Cherries, sour, red, raw.

Infographic

Prune vs Cherry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Prune
8
:
0
Cherry
Contains more Iron +190.6%
Contains more Calcium +168.8%
Contains more Potassium +323.1%
Contains more Magnesium +355.6%
Contains more Copper +170.2%
Contains more Zinc +340%
Contains more Phosphorus +360%
Contains less Sodium -33.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 35% 13% 65% 30% 94% 12% 30% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 5% 16% 7% 35% 3% 7% 1%
Contains more Iron +190.6%
Contains more Calcium +168.8%
Contains more Potassium +323.1%
Contains more Magnesium +355.6%
Contains more Copper +170.2%
Contains more Zinc +340%
Contains more Phosphorus +360%
Contains less Sodium -33.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Prune
7
:
3
Cherry
Contains more Vitamin E +514.3%
Contains more Vitamin B1 +70%
Contains more Vitamin B2 +365%
Contains more Vitamin B3 +370.5%
Contains more Vitamin B5 +195.1%
Contains more Vitamin B6 +365.9%
Contains more Vitamin K +2733.3%
Contains more Vitamin C +1566.7%
Contains more Vitamin A +64.3%
Contains more Folate +100%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 47% 9% 0% 13% 43% 36% 26% 48% 0% 149% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 77% 2% 0% 8% 10% 8% 9% 11% 0% 6% 6%
Contains more Vitamin E +514.3%
Contains more Vitamin B1 +70%
Contains more Vitamin B2 +365%
Contains more Vitamin B3 +370.5%
Contains more Vitamin B5 +195.1%
Contains more Vitamin B6 +365.9%
Contains more Vitamin K +2733.3%
Contains more Vitamin C +1566.7%
Contains more Vitamin A +64.3%
Contains more Folate +100%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
31
Prune
14
Cherry
Mineral Summary Score
35
Prune
10
Cherry

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
13%
Prune
6%
Cherry
Carbohydrates
64%
Prune
12%
Cherry
Fats
2%
Prune
1%
Cherry

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Prune Cherry
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Prune Cherry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Prune
Prune is relatively richer in minerals
Which food contains less Sodium?
Prune
Prune contains less Sodium (difference - 1mg)
Which food is richer in vitamins?
Prune
Prune is relatively richer in vitamins
Which food contains less Sugars?
Cherry
Cherry contains less Sugars (difference - 29.64g)
Which food is lower in Saturated Fat?
Cherry
Cherry is lower in Saturated Fat (difference - 0.02g)
Which food is lower in glycemic index?
Cherry
Cherry is lower in glycemic index (difference - 7)
Which food is cheaper?
Cherry
Cherry is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Prune Cherry Opinion
Calories 240 50 Prune
Protein 2.18 1 Prune
Fats 0.38 0.3 Prune
Vitamin C 0.6 10 Cherry
Carbs 63.88 12.18 Prune
Cholesterol 0 0
Vitamin D 0 0
Iron 0.93 0.32 Prune
Calcium 43 16 Prune
Potassium 732 173 Prune
Magnesium 41 9 Prune
Sugars 38.13 8.49 Cherry
Fiber 7.1 1.6 Prune
Copper 0.281 0.104 Prune
Zinc 0.44 0.1 Prune
Starch 5.11 Prune
Phosphorus 69 15 Prune
Sodium 2 3 Prune
Vitamin A 781 1283 Cherry
Vitamin E 0.43 0.07 Prune
Vitamin D 0 0
Vitamin B1 0.051 0.03 Prune
Vitamin B2 0.186 0.04 Prune
Vitamin B3 1.882 0.4 Prune
Vitamin B5 0.422 0.143 Prune
Vitamin B6 0.205 0.044 Prune
Vitamin B12 0 0
Vitamin K 59.5 2.1 Prune
Folate 4 8 Cherry
Trans Fat 0 Prune
Saturated Fat 0.088 0.068 Cherry
Monounsaturated Fat 0.053 0.082 Cherry
Polyunsaturated fat 0.062 0.09 Cherry
Tryptophan 0.025 Prune
Threonine 0.049 Prune
Isoleucine 0.041 Prune
Leucine 0.066 Prune
Lysine 0.05 Prune
Methionine 0.016 Prune
Phenylalanine 0.052 Prune
Valine 0.056 Prune
Histidine 0.027 Prune
Fructose 12.45 3.51 Prune

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Prune - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients
  2. Cherry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173954/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.