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, Fiber, Vitamin B2, Vitamin B6, Vitamin B3, Iron, and Magnesium, however, Cranberries are richer in Vitamin C.
- Daily need coverage for Vitamin K from 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.
Plums, dried (prunes), uncooked and Cranberries, raw are the varieties used in this article.
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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 | +1139.7% |
| 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% |
~equal in
Vitamin D
~0µg
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 240kcal | 46kcal |
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| Protein | 2.18g | 0.46g |
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| Fats | 0.38g | 0.13g |
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| Vitamin C | 0.6mg | 14mg |
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| Net carbs | 56.78g | 8.37g |
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| Carbs | 63.88g | 11.97g |
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| Magnesium | 41mg | 6mg |
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| Calcium | 43mg | 8mg |
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| Potassium | 732mg | 80mg |
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| Iron | 0.93mg | 0.23mg |
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| Sugar | 38.13g | 4.27g |
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| Fiber | 7.1g | 3.6g |
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| Copper | 0.281mg | 0.056mg |
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| Zinc | 0.44mg | 0.09mg |
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| Starch | 5.11g | 0g |
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| Phosphorus | 69mg | 11mg |
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| Sodium | 2mg | 2mg | |
| Vitamin A | 781IU | 63IU |
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| Vitamin A | 39µg | 3µg |
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| Vitamin E | 0.43mg | 1.32mg |
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| Manganese | 0.299mg | 0.267mg |
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| Selenium | 0.3µg | 0.1µg |
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| Vitamin B1 | 0.051mg | 0.012mg |
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| Vitamin B2 | 0.186mg | 0.02mg |
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| Vitamin B3 | 1.882mg | 0.101mg |
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| Vitamin B5 | 0.422mg | 0.295mg |
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| Vitamin B6 | 0.205mg | 0.057mg |
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| Vitamin K | 59.5µg | 5µg |
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| Folate | 4µg | 1µg |
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| Choline | 10.1mg | 5.5mg |
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| Saturated Fat | 0.088g | 0.008g |
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| Monounsaturated Fat | 0.053g | 0.018g |
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| Polyunsaturated fat | 0.062g | 0.055g |
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| Tryptophan | 0.025mg | 0.003mg |
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| Threonine | 0.049mg | 0.028mg |
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| Isoleucine | 0.041mg | 0.033mg |
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| Leucine | 0.066mg | 0.053mg |
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| Lysine | 0.05mg | 0.039mg |
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| Methionine | 0.016mg | 0.003mg |
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| Phenylalanine | 0.052mg | 0.036mg |
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| Valine | 0.056mg | 0.045mg |
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| Histidine | 0.027mg | 0.018mg |
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| Fructose | 12.45g | 0.67g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
10%
Minerals Daily Need Coverage Score
32%
8%
Comparison summary
Which food is richer in minerals?
Prunes is relatively richer in minerals
Which food is lower in glycemic index?
Prunes is lower in glycemic index (difference - 16)
Which food is richer in vitamins?
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Cranberries is lower in Sugar (difference - 33.86g)
Which food is lower in Saturated Fat?
Cranberries is lower in Saturated Fat (difference - 0.08g)
Which food is cheaper?
Cranberries is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)