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  6. Prunes vs. Cherry juice

Prunes vs. Cherry juice — In-Depth Nutrition Comparison

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What are the main differences between prunes and cherry juice?

  • Prunes are richer in vitamin K, copper, fiber, potassium, vitamin A, vitamin B6, vitamin B2, vitamin B3, and magnesium, yet cherry juice is richer in vitamin C.
  • Prunes' daily need coverage for vitamin K is 49% higher.
  • Prunes have 43 times more vitamin A than cherry juice. Prunes have 781 IU of vitamin A, while cherry juice has 18 IU.
  • Prunes have a lower glycemic index than cherry juice.

We used Plums, dried (prunes), uncooked and Babyfood, juice, apple - cherry types in this comparison.

Infographic

Prunes vs Cherry juice 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
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 2.1% 2.1% 9.7% 13% 6.7% 0.82% 5.1% 0.52% 0% 0.55%
Contains more MagnesiumMagnesium +1266.7%
Contains more CalciumCalcium +514.3%
Contains more PotassiumPotassium +565.5%
Contains more IronIron +165.7%
Contains more CopperCopper +1305%
Contains more ZincZinc +1366.7%
Contains more PhosphorusPhosphorus +475%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +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
9
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3%
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 107% 0.33% 0.4% 0% 2.5% 4.6% 2.1% 0% 6.9% 0% 0.5% 0%
Contains more Vitamin AVitamin A +3800%
Contains more Vitamin EVitamin E +2050%
Contains more Vitamin B1Vitamin B1 +410%
Contains more Vitamin B2Vitamin B2 +830%
Contains more Vitamin B3Vitamin B3 +1610.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +583.3%
Contains more Vitamin KVitamin K +29650%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +5250%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prunes Cherry juice DV% diff.
Vitamin K 59.5µg 0.2µg 49%
Vitamin C 0.6mg 32.1mg 35%
Copper 0.281mg 0.02mg 29%
Fiber 7.1g 0.3g 27%
Carbs 63.88g 11.2g 18%
Potassium 732mg 110mg 18%
Fructose 12.45g 16%
Manganese 0.299mg 13%
Vitamin B2 0.186mg 0.02mg 13%
Vitamin B6 0.205mg 0.03mg 13%
Vitamin B3 1.882mg 0.11mg 11%
Calories 240kcal 47kcal 10%
Magnesium 41mg 3mg 9%
Phosphorus 69mg 12mg 8%
Vitamin B5 0.422mg 8%
Iron 0.93mg 0.35mg 7%
Protein 2.18g 0.2g 4%
Calcium 43mg 7mg 4%
Zinc 0.44mg 0.03mg 4%
Vitamin A 39µg 1µg 4%
Vitamin E 0.43mg 0.02mg 3%
Vitamin B1 0.051mg 0.01mg 3%
Starch 5.11g 2%
Folate 4µg 0µg 1%
Choline 10.1mg 1.9mg 1%
Fats 0.38g 0.1g 0%
Net carbs 56.78g 10.9g N/A
Sugar 38.13g 10.5g N/A
Sodium 2mg 4mg 0%
Selenium 0.3µg 0.1µg 0%
Saturated fat 0.088g 0.02g 0%
Monounsaturated fat 0.053g 0g 0%
Polyunsaturated fat 0.062g 0.03g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
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
11% 88%
Protein: 0.2 g
Fats: 0.1 g
Carbs: 11.2 g
Water: 88.2 g
Other: 0.3 g
Contains more ProteinProtein +990%
Contains more FatsFats +280%
Contains more CarbsCarbs +470.4%
Contains more OtherOther +780%
Contains more WaterWater +185.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
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
40% 60%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.03 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +106.7%
Contains less Sat. FatSaturated fat -77.3%

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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. Cherry juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167729/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.