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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 Calcium +168.8%
Contains more Iron +190.6%
Contains more Magnesium +355.6%
Contains more Phosphorus +360%
Contains more Potassium +323.1%
Contains less Sodium -33.3%
Contains more Zinc +340%
Contains more Copper +170.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 35% 30% 30% 65% 1% 12% 94%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 12% 7% 7% 16% 1% 3% 35%
Contains more Calcium +168.8%
Contains more Iron +190.6%
Contains more Magnesium +355.6%
Contains more Phosphorus +360%
Contains more Potassium +323.1%
Contains less Sodium -33.3%
Contains more Zinc +340%
Contains more Copper +170.2%

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 A +64.3%
Contains more Vitamin C +1566.7%
Contains more Folate +100%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 2% 0% 34% 8% 10% 8% 9% 11% 6% 0% 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 A +64.3%
Contains more Vitamin C +1566.7%
Contains more Folate +100%

Comparison summary table

Pay attention to 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 Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Prune Cherry Opinion
Net carbs 56.78g 10.58g Prune
Protein 2.18g 1g Prune
Fats 0.38g 0.3g Prune
Carbs 63.88g 12.18g Prune
Calories 240kcal 50kcal Prune
Starch 5.11g g Prune
Fructose 12.45g 3.51g Prune
Sugar 38.13g 8.49g Cherry
Fiber 7.1g 1.6g Prune
Calcium 43mg 16mg Prune
Iron 0.93mg 0.32mg Prune
Magnesium 41mg 9mg Prune
Phosphorus 69mg 15mg Prune
Potassium 732mg 173mg Prune
Sodium 2mg 3mg Prune
Zinc 0.44mg 0.1mg Prune
Copper 0.281mg 0.104mg Prune
Vitamin A 781IU 1283IU Cherry
Vitamin E 0.43mg 0.07mg Prune
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 10mg Cherry
Vitamin B1 0.051mg 0.03mg Prune
Vitamin B2 0.186mg 0.04mg Prune
Vitamin B3 1.882mg 0.4mg Prune
Vitamin B5 0.422mg 0.143mg Prune
Vitamin B6 0.205mg 0.044mg Prune
Folate 4µg 8µg Cherry
Vitamin B12 0µg 0µg
Vitamin K 59.5µg 2.1µg Prune
Tryptophan 0.025mg mg Prune
Threonine 0.049mg mg Prune
Isoleucine 0.041mg mg Prune
Leucine 0.066mg mg Prune
Lysine 0.05mg mg Prune
Methionine 0.016mg mg Prune
Phenylalanine 0.052mg mg Prune
Valine 0.056mg mg Prune
Histidine 0.027mg mg Prune
Cholesterol 0mg 0mg
Trans Fat g 0g Prune
Saturated Fat 0.088g 0.068g Cherry
Monounsaturated Fat 0.053g 0.082g Cherry
Polyunsaturated fat 0.062g 0.09g Cherry

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
13%
Prune
6%
Cherry
Carbohydrates
64%
Prune
12%
Cherry
Fats
2%
Prune
1%
Cherry

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 is lower in Sugar?
Cherry
Cherry is lower in Sugar (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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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.