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Prunes vs. Clementine — In-Depth Nutrition Comparison

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The main differences between Prunes and Clementine

  • Prunes has more Vitamin K, Copper, Fiber, Potassium, Vitamin B2, Manganese, Vitamin B6, Iron, and Vitamin B3, however, Clementine has more Vitamin C.
  • Daily need coverage for Vitamin C from Clementine is 54% higher.

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

Infographic

Prunes vs Clementine 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.
Contains more Calcium +43.3%
Contains more Iron +564.3%
Contains more Magnesium +310%
Contains more Phosphorus +228.6%
Contains more Potassium +313.6%
Contains more Zinc +633.3%
Contains more Copper +553.5%
Contains more Manganese +1200%
Contains more Selenium +200%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 6% 8% 9% 16% 1% 2% 15% 3% 1%
Contains more Calcium +43.3%
Contains more Iron +564.3%
Contains more Magnesium +310%
Contains more Phosphorus +228.6%
Contains more Potassium +313.6%
Contains more Zinc +633.3%
Contains more Copper +553.5%
Contains more Manganese +1200%
Contains more Selenium +200%
Contains less Sodium -50%

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
8
:
Contains more Vitamin E +115%
Contains more Vitamin B2 +520%
Contains more Vitamin B3 +195.9%
Contains more Vitamin B5 +179.5%
Contains more Vitamin B6 +173.3%
Contains more Vitamin K +∞%
Contains more Vitamin C +8033.3%
Contains more Vitamin B1 +68.6%
Contains more Folate +500%
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 0% 4% 0% 163% 22% 7% 12% 10% 18% 18% 0% 0%
Contains more Vitamin E +115%
Contains more Vitamin B2 +520%
Contains more Vitamin B3 +195.9%
Contains more Vitamin B5 +179.5%
Contains more Vitamin B6 +173.3%
Contains more Vitamin K +∞%
Contains more Vitamin C +8033.3%
Contains more Vitamin B1 +68.6%
Contains more Folate +500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +156.5%
Contains more Fats +153.3%
Contains more Carbs +431.4%
Contains more Other +560%
Contains more Water +180%
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
12% 87%
Protein: 0.85 g
Fats: 0.15 g
Carbs: 12.02 g
Water: 86.58 g
Other: 0.4 g
Contains more Protein +156.5%
Contains more Fats +153.3%
Contains more Carbs +431.4%
Contains more Other +560%
Contains more Water +180%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Glucose +1501.3%
Contains more Fructose +659.1%
Contains more Maltose +∞%
Contains more Sucrose +3873.3%
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
65% 17% 18%
Starch: 0 g
Sucrose: 5.96 g
Glucose: 1.59 g
Fructose: 1.64 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +1501.3%
Contains more Fructose +659.1%
Contains more Maltose +∞%
Contains more Sucrose +3873.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Prunes Clementine
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Prunes Clementine Opinion
Net carbs 56.78g 10.32g Prunes
Protein 2.18g 0.85g Prunes
Fats 0.38g 0.15g Prunes
Carbs 63.88g 12.02g Prunes
Calories 240kcal 47kcal Prunes
Starch 5.11g 0g Prunes
Fructose 12.45g 1.64g Prunes
Sugar 38.13g 9.18g Clementine
Fiber 7.1g 1.7g Prunes
Calcium 43mg 30mg Prunes
Iron 0.93mg 0.14mg Prunes
Magnesium 41mg 10mg Prunes
Phosphorus 69mg 21mg Prunes
Potassium 732mg 177mg Prunes
Sodium 2mg 1mg Clementine
Zinc 0.44mg 0.06mg Prunes
Copper 0.281mg 0.043mg Prunes
Manganese 0.299mg 0.023mg Prunes
Selenium 0.3µg 0.1µg Prunes
Vitamin A 781IU Prunes
Vitamin A RAE 39µg Prunes
Vitamin E 0.43mg 0.2mg Prunes
Vitamin C 0.6mg 48.8mg Clementine
Vitamin B1 0.051mg 0.086mg Clementine
Vitamin B2 0.186mg 0.03mg Prunes
Vitamin B3 1.882mg 0.636mg Prunes
Vitamin B5 0.422mg 0.151mg Prunes
Vitamin B6 0.205mg 0.075mg Prunes
Folate 4µg 24µg Clementine
Vitamin K 59.5µg 0µg Prunes
Tryptophan 0.025mg Prunes
Threonine 0.049mg Prunes
Isoleucine 0.041mg Prunes
Leucine 0.066mg Prunes
Lysine 0.05mg Prunes
Methionine 0.016mg Prunes
Phenylalanine 0.052mg Prunes
Valine 0.056mg Prunes
Histidine 0.027mg Prunes
Saturated Fat 0.088g Clementine
Monounsaturated Fat 0.053g Prunes
Polyunsaturated fat 0.062g Prunes

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Clementine
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
21%
Clementine
Minerals Daily Need Coverage Score
32%
Prunes
7%
Clementine

Comparison summary

Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 18)
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Clementine
Clementine is lower in Sugar (difference - 28.95g)
Which food contains less Sodium?
Clementine
Clementine contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Clementine
Clementine is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Clementine
Clementine is lower in Saturated Fat (difference - 0.088g)
Which food is cheaper?
Clementine
Clementine is cheaper (difference - $2)

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. Clementine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168195/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.