Prunes vs. Cranberries — In-Depth Nutrition Comparison
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How are prunes and cranberries different?
- Prunes are higher in vitamin K, copper, potassium, vitamin A, fiber, vitamin B2, vitamin B6, vitamin B3, and iron; however, cranberries are richer in vitamin C.
- Daily need coverage for vitamin K for prunes is 45% higher.
- Prunes contain 19 times more vitamin B3 than cranberries. While prunes contain 1.882mg of vitamin B3, cranberries contain only 0.101mg.
- Prunes have a lower glycemic index (29) than cranberries (45).
Plums, dried (prunes), uncooked and Cranberries, raw are the varieties used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +583.3% |
| Contains more CalciumCalcium | +437.5% |
| Contains more PotassiumPotassium | +815% |
| Contains more IronIron | +304.3% |
| Contains more CopperCopper | +401.8% |
| Contains more ZincZinc | +388.9% |
| Contains more PhosphorusPhosphorus | +527.3% |
| Contains more ManganeseManganese | +12% |
| 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.
| Contains more Vitamin AVitamin A | +1200% |
| Contains more Vitamin B1Vitamin B1 | +325% |
| Contains more Vitamin B2Vitamin B2 | +830% |
| Contains more Vitamin B3Vitamin B3 | +1763.4% |
| Contains more Vitamin B5Vitamin B5 | +43.1% |
| Contains more Vitamin B6Vitamin B6 | +259.6% |
| Contains more Vitamin KVitamin K | +1090% |
| Contains more FolateFolate | +300% |
| Contains more CholineCholine | +83.6% |
| Contains more Vitamin CVitamin C | +2233.3% |
| Contains more Vitamin EVitamin E | +207% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 59.5µg | 5µg | 45% |
| Copper | 0.281mg | 0.056mg | 25% |
| Potassium | 732mg | 80mg | 19% |
| Carbs | 63.88g | 11.97g | 17% |
| Fructose | 12.45g | 0.67g | 15% |
| Vitamin C | 0.6mg | 14mg | 15% |
| Fiber | 7.1g | 3.6g | 14% |
| Vitamin B2 | 0.186mg | 0.02mg | 13% |
| Vitamin B6 | 0.205mg | 0.057mg | 11% |
| Vitamin B3 | 1.882mg | 0.101mg | 11% |
| Calories | 240kcal | 46kcal | 10% |
| Iron | 0.93mg | 0.23mg | 9% |
| Phosphorus | 69mg | 11mg | 8% |
| Magnesium | 41mg | 6mg | 8% |
| Vitamin E | 0.43mg | 1.32mg | 6% |
| Vitamin A | 39µg | 3µg | 4% |
| Calcium | 43mg | 8mg | 4% |
| Vitamin B1 | 0.051mg | 0.012mg | 3% |
| Zinc | 0.44mg | 0.09mg | 3% |
| Protein | 2.18g | 0.46g | 3% |
| Vitamin B5 | 0.422mg | 0.295mg | 3% |
| Starch | 5.11g | 0g | 2% |
| Choline | 10.1mg | 5.5mg | 1% |
| Manganese | 0.299mg | 0.267mg | 1% |
| Folate | 4µg | 1µg | 1% |
| Fats | 0.38g | 0.13g | 0% |
| Net carbs | 56.78g | 8.37g | N/A |
| Sugar | 38.13g | 4.27g | N/A |
| Sodium | 2mg | 2mg | 0% |
| Selenium | 0.3µg | 0.1µg | 0% |
| Saturated fat | 0.088g | 0.008g | 0% |
| Monounsaturated fat | 0.053g | 0.018g | 0% |
| Polyunsaturated fat | 0.062g | 0.055g | 0% |
| Tryptophan | 0.025mg | 0.003mg | 0% |
| Threonine | 0.049mg | 0.028mg | 0% |
| Isoleucine | 0.041mg | 0.033mg | 0% |
| Leucine | 0.066mg | 0.053mg | 0% |
| Lysine | 0.05mg | 0.039mg | 0% |
| Methionine | 0.016mg | 0.003mg | 0% |
| Phenylalanine | 0.052mg | 0.036mg | 0% |
| Valine | 0.056mg | 0.045mg | 0% |
| Histidine | 0.027mg | 0.018mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.18 g
Fats:
0.38 g
Carbs:
63.88 g
Water:
30.92 g
Other:
2.64 g
Protein:
0.46 g
Fats:
0.13 g
Carbs:
11.97 g
Water:
87.32 g
Other:
0.12 g
| Contains more ProteinProtein | +373.9% |
| Contains more FatsFats | +192.3% |
| Contains more CarbsCarbs | +433.7% |
| Contains more OtherOther | +2100% |
| Contains more WaterWater | +182.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.088 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.062 g
Saturated fat:
Sat. Fat
0.008 g
Monounsaturated fat:
Mono. Fat
0.018 g
Polyunsaturated fat:
Poly. Fat
0.055 g
| Contains more Mono. FatMonounsaturated fat | +194.4% |
| Contains more Poly. FatPolyunsaturated fat | +12.7% |
| Contains less Sat. FatSaturated fat | -90.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
0.16 g
Glucose:
3.44 g
Fructose:
0.67 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +640.1% |
| Contains more FructoseFructose | +1758.2% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Sucrose
~0.16g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
