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Prune vs Currant - In-Depth Nutrition Comparison

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A recap on differences between Prune and Currant

  • Prune has more Vitamin K, Copper, Potassium, Fiber, Vitamin B3, Vitamin B2, Vitamin B6, Vitamin B5, and Magnesium, however Currant is higher in Vitamin C.
  • Currant covers your daily Vitamin C needs 45% more than Prune.
  • Currant contains 19 times less Vitamin B3 than Prune. Prune contains 1.882mg of Vitamin B3, while Currant contains 0.1mg.

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

Infographic

Prune vs Currant 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Prune
6
:
Contains more Calcium +30.3%
Contains more Potassium +166.2%
Contains more Magnesium +215.4%
Contains more Copper +162.6%
Contains more Zinc +91.3%
Contains more Phosphorus +56.8%
Contains less Sodium -50%
Equal in Iron - 1
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 35% 13% 65% 30% 94% 12% 30% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 38% 10% 25% 10% 36% 7% 19% 1%
Contains more Calcium +30.3%
Contains more Potassium +166.2%
Contains more Magnesium +215.4%
Contains more Copper +162.6%
Contains more Zinc +91.3%
Contains more Phosphorus +56.8%
Contains less Sodium -50%
Equal in Iron - 1

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Prune
8
:
Contains more Vitamin A +1759.5%
Contains more Vitamin E +330%
Contains more Vitamin B1 +27.5%
Contains more Vitamin B2 +272%
Contains more Vitamin B3 +1782%
Contains more Vitamin B5 +559.4%
Contains more Vitamin B6 +192.9%
Contains more Vitamin K +440.9%
Contains more Vitamin C +6733.3%
Contains more Folate +100%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 47% 9% 0% 13% 43% 36% 26% 48% 0% 149% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 137% 3% 2% 0% 10% 12% 2% 4% 17% 0% 28% 6%
Contains more Vitamin A +1759.5%
Contains more Vitamin E +330%
Contains more Vitamin B1 +27.5%
Contains more Vitamin B2 +272%
Contains more Vitamin B3 +1782%
Contains more Vitamin B5 +559.4%
Contains more Vitamin B6 +192.9%
Contains more Vitamin K +440.9%
Contains more Vitamin C +6733.3%
Contains more Folate +100%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Prune Currant
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Prune Currant Opinion
Calories 240kcal 56kcal Prune
Protein 2.18g 1.4g Prune
Fats 0.38g 0.2g Prune
Vitamin C 0.6mg 41mg Currant
Net carbs 56.78g 9.5g Prune
Carbs 63.88g 13.8g Prune
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.93mg 1mg Currant
Calcium 43mg 33mg Prune
Potassium 732mg 275mg Prune
Magnesium 41mg 13mg Prune
Sugar 38.13g 7.37g Currant
Fiber 7.1g 4.3g Prune
Copper 0.281mg 0.107mg Prune
Zinc 0.44mg 0.23mg Prune
Starch 5.11g g Prune
Phosphorus 69mg 44mg Prune
Sodium 2mg 1mg Currant
Vitamin A 781IU 42IU Prune
Vitamin E 0.43mg 0.1mg Prune
Vitamin D 0µg 0µg
Vitamin B1 0.051mg 0.04mg Prune
Vitamin B2 0.186mg 0.05mg Prune
Vitamin B3 1.882mg 0.1mg Prune
Vitamin B5 0.422mg 0.064mg Prune
Vitamin B6 0.205mg 0.07mg Prune
Vitamin B12 0µg 0µg
Vitamin K 59.5µg 11µg Prune
Folate 4µg 8µg Currant
Trans Fat g 0g Prune
Saturated Fat 0.088g 0.017g Currant
Monounsaturated Fat 0.053g 0.028g Prune
Polyunsaturated fat 0.062g 0.088g Currant
Tryptophan 0.025mg mg Prune
Threonine 0.049mg mg Prune
Isoleucine 0.041mg mg Prune
Leucine 0.066mg mg Prune
Lysine 0.05mg mg Prune
Methionine 0.016mg mg Prune
Phenylalanine 0.052mg mg Prune
Valine 0.056mg mg Prune
Histidine 0.027mg mg Prune
Fructose 12.45g 3.53g Prune

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prune Currant
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
31
Prune
18
Currant
Mineral Summary Score
35
Prune
18
Currant

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
13%
Prune
8%
Currant
Carbohydrates
64%
Prune
14%
Currant
Fats
2%
Prune
1%
Currant

Comparison summary

Which food is richer in minerals?
Prune
Prune is relatively richer in minerals
Which food is richer in vitamins?
Prune
Prune is relatively richer in vitamins
Which food is lower in Sugar?
Currant
Currant is lower in Sugar (difference - 30.76g)
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Currant
Currant is lower in Saturated Fat (difference - 0.071g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 4)
Which food is cheaper?
Currant
Currant is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Prune - 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.