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Prunes vs. Cloudberry — In-Depth Nutrition Comparison

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How are Prunes and Cloudberry different?

  • Prunes is richer in Vitamin B2, and Vitamin B3, while Cloudberry is higher in Vitamin C.
  • Cloudberry covers your daily need of Vitamin C 175% more than Prunes.
  • Prunes contains 3 times more Vitamin B2 than Cloudberry. Prunes contains 0.186mg of Vitamin B2, while Cloudberry contains 0.07mg.

Plums, dried (prunes), uncooked and Cloudberries, raw (Alaska Native) types were used in this article.

Infographic

Prunes vs Cloudberry 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 +138.9%
Contains more Iron +32.9%
Contains more Phosphorus +97.1%
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 6% 27% 0% 15% 0% 0% 0% 0% 0% 0%
Contains more Calcium +138.9%
Contains more Iron +32.9%
Contains more Phosphorus +97.1%

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
12
:
Contains more Vitamin A +271.9%
Contains more Vitamin B2 +165.7%
Contains more Vitamin B3 +109.1%
Contains more Vitamin C +26233.3%
Equal in Vitamin B1 - 0.05
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 6% 149%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 13% 0% 0% 527% 13% 17% 17% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +271.9%
Contains more Vitamin B2 +165.7%
Contains more Vitamin B3 +109.1%
Contains more Vitamin C +26233.3%
Equal in Vitamin B1 - 0.05

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +642.8%
Contains more Other +120%
Contains more Protein +10.1%
Contains more Fats +110.5%
Contains more Water +181.4%
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
2% 9% 87%
Protein: 2.4 g
Fats: 0.8 g
Carbs: 8.6 g
Water: 87 g
Other: 1.2 g
Contains more Carbs +642.8%
Contains more Other +120%
Contains more Protein +10.1%
Contains more Fats +110.5%
Contains more Water +181.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Prunes Cloudberry
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 Cloudberry Opinion
Net carbs 56.78g 8.6g Prunes
Protein 2.18g 2.4g Cloudberry
Fats 0.38g 0.8g Cloudberry
Carbs 63.88g 8.6g Prunes
Calories 240kcal 51kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 38.13g Cloudberry
Fiber 7.1g Prunes
Calcium 43mg 18mg Prunes
Iron 0.93mg 0.7mg Prunes
Magnesium 41mg Prunes
Phosphorus 69mg 35mg Prunes
Potassium 732mg Prunes
Sodium 2mg Cloudberry
Zinc 0.44mg Prunes
Copper 0.281mg Prunes
Manganese 0.299mg Prunes
Selenium 0.3µg Prunes
Vitamin A 781IU 210IU Prunes
Vitamin A RAE 39µg Prunes
Vitamin E 0.43mg Prunes
Vitamin C 0.6mg 158mg Cloudberry
Vitamin B1 0.051mg 0.05mg Prunes
Vitamin B2 0.186mg 0.07mg Prunes
Vitamin B3 1.882mg 0.9mg Prunes
Vitamin B5 0.422mg Prunes
Vitamin B6 0.205mg Prunes
Folate 4µg Prunes
Choline 10.1mg Prunes
Vitamin K 59.5µg 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 Cloudberry
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 Cloudberry
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
29%
Prunes
45%
Cloudberry
Minerals Daily Need Coverage Score
32%
Prunes
5%
Cloudberry

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 - 15)
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Cloudberry
Cloudberry is lower in Sugar (difference - 38.13g)
Which food contains less Sodium?
Cloudberry
Cloudberry contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Cloudberry
Cloudberry is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cloudberry
Cloudberry is lower in Saturated Fat (difference - 0.088g)
Which food is cheaper?
Cloudberry
Cloudberry 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. Cloudberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169802/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.