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  6. Prunes vs. Currant

Prunes vs. Currant — In-Depth Nutrition Comparison

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A recap on the differences between prunes and currants

  • Prunes have more vitamin K, copper, vitamin A, potassium, fiber, vitamin B3, vitamin B2, vitamin B6, and vitamin B5; however, currants are higher in vitamin C.
  • Currants cover your daily vitamin C needs 45% more than prunes.
  • Currants contain 19 times less vitamin B3 than prunes. Prunes contain 1.882mg of vitamin B3, while currants contain 0.1mg.

Food varieties used in this article are Plums, dried (prunes), uncooked and Currants, red, and white, raw.

Infographic

Prunes vs Currant 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
7
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 9.3% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 3.3%
Contains more MagnesiumMagnesium +215.4%
Contains more CalciumCalcium +30.3%
Contains more PotassiumPotassium +166.2%
Contains more CopperCopper +162.6%
Contains more ZincZinc +91.3%
Contains more PhosphorusPhosphorus +56.8%
Contains more ManganeseManganese +60.8%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +100%
~equal in Iron ~1mg

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
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 0% 13% 8.6% 13% 43% 35% 25% 47% 0% 149% 3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 137% 0% 0.67% 2% 10% 12% 1.9% 3.8% 16% 0% 28% 6%
Contains more Vitamin AVitamin A +1850%
Contains more Vitamin EVitamin E +330%
Contains more Vitamin B1Vitamin B1 +27.5%
Contains more Vitamin B2Vitamin B2 +272%
Contains more Vitamin B3Vitamin B3 +1782%
Contains more Vitamin B5Vitamin B5 +559.4%
Contains more Vitamin B6Vitamin B6 +192.9%
Contains more Vitamin KVitamin K +440.9%
Contains more Vitamin CVitamin C +6733.3%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prunes Currant DV% diff.
Vitamin C 0.6mg 41mg 45%
Vitamin K 59.5µg 11µg 40%
Copper 0.281mg 0.107mg 19%
Carbs 63.88g 13.8g 17%
Potassium 732mg 275mg 13%
Fiber 7.1g 4.3g 11%
Vitamin B3 1.882mg 0.1mg 11%
Fructose 12.45g 3.53g 11%
Vitamin B2 0.186mg 0.05mg 10%
Vitamin B6 0.205mg 0.07mg 10%
Calories 240kcal 56kcal 9%
Magnesium 41mg 13mg 7%
Vitamin B5 0.422mg 0.064mg 7%
Manganese 0.299mg 0.186mg 5%
Phosphorus 69mg 44mg 4%
Vitamin A 39µg 2µg 4%
Protein 2.18g 1.4g 2%
Zinc 0.44mg 0.23mg 2%
Starch 5.11g 2%
Vitamin E 0.43mg 0.1mg 2%
Calcium 43mg 33mg 1%
Iron 0.93mg 1mg 1%
Selenium 0.3µg 0.6µg 1%
Vitamin B1 0.051mg 0.04mg 1%
Folate 4µg 8µg 1%
Protein per 100 calories 0.91g 2.5g N/A
Calories per 10 g protein 1101kcal 400kcal N/A
Weight per 100 calories 42g 179g N/A
Fats 0.38g 0.2g 0%
Net carbs 56.78g 9.5g N/A
Sugar 38.13g 7.37g N/A
Sodium 2mg 1mg 0%
Choline 10.1mg 7.6mg 0%
Saturated fat 0.088g 0.017g 0%
Monounsaturated fat 0.053g 0.028g 0%
Polyunsaturated fat 0.062g 0.088g 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
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
Contains more ProteinProtein +55.7%
Contains more FatsFats +90%
Contains more CarbsCarbs +362.9%
Contains more OtherOther +306.2%
Contains more WaterWater +171.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
13% 21% 66%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +89.3%
Contains less Sat. FatSaturated fat -80.7%
Contains more Poly. FatPolyunsaturated fat +41.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
Prunes
4
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
8% 44% 48%
Starch: 0 g
Sucrose: 0.61 g
Glucose: 3.22 g
Fructose: 3.53 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +690.7%
Contains more FructoseFructose +252.7%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +306.7%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.