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  6. Prunes vs. Dried fruit

Prunes vs. Dried fruit — In-Depth Nutrition Comparison

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Summary of differences between prunes and dried fruit

  • Prunes have more vitamin K and vitamin B2, while dried fruit has more vitamin E, iron, vitamin A, potassium, and copper.
  • Prunes cover your daily need for vitamin K 47% more than dried fruit.
  • Prunes contain 3 times more vitamin B2 than dried fruit. While prunes contain 0.186mg of vitamin B2, dried fruit contains only 0.074mg.

These are the specific foods used in this comparison Plums, dried (prunes), uncooked and Apricots, dried, sulfured, uncooked.

Infographic

Prunes vs Dried fruit infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Prunes
Prunes
4
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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +28.1%
Contains more ZincZinc +12.8%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +27.2%
Contains more CalciumCalcium +27.9%
Contains more PotassiumPotassium +58.7%
Contains more IronIron +186%
Contains more CopperCopper +22.1%
Contains more SeleniumSelenium +633.3%
~equal in Phosphorus ~71mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Prunes
Prunes
4
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 3.3% 0% 60% 87% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5%
Contains more Vitamin B1Vitamin B1 +240%
Contains more Vitamin B2Vitamin B2 +151.4%
Contains more Vitamin B6Vitamin B6 +43.4%
Contains more Vitamin KVitamin K +1819.4%
Contains more Vitamin CVitamin C +66.7%
Contains more Vitamin AVitamin A +361.5%
Contains more Vitamin EVitamin E +907%
Contains more Vitamin B3Vitamin B3 +37.6%
Contains more Vitamin B5Vitamin B5 +22.3%
Contains more FolateFolate +150%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prunes Dried fruit DV% diff.
Vitamin K 59.5µg 3.1µg 47%
Vitamin E 0.43mg 4.33mg 26%
Iron 0.93mg 2.66mg 22%
Vitamin A 39µg 180µg 16%
Potassium 732mg 1162mg 13%
Vitamin B2 0.186mg 0.074mg 9%
Copper 0.281mg 0.343mg 7%
Vitamin B6 0.205mg 0.143mg 5%
Vitamin B3 1.882mg 2.589mg 4%
Manganese 0.299mg 0.235mg 3%
Selenium 0.3µg 2.2µg 3%
Vitamin B1 0.051mg 0.015mg 3%
Protein 2.18g 3.39g 2%
Magnesium 41mg 32mg 2%
Starch 5.11g 0.35g 2%
Vitamin B5 0.422mg 0.516mg 2%
Folate 4µg 10µg 2%
Calcium 43mg 55mg 1%
Fiber 7.1g 7.3g 1%
Choline 10.1mg 13.9mg 1%
Calories 240kcal 241kcal 0%
Protein per 100 calories 0.91g 1.4g N/A
Calories per 10 g protein 1101kcal 711kcal N/A
Weight per 100 calories 42g 41g N/A
Fats 0.38g 0.51g 0%
Vitamin C 0.6mg 1mg 0%
Net carbs 56.78g 55.34g N/A
Carbs 63.88g 62.64g 0%
Sugar 38.13g 53.44g N/A
Zinc 0.44mg 0.39mg 0%
Phosphorus 69mg 71mg 0%
Sodium 2mg 10mg 0%
Saturated fat 0.088g 0.017g 0%
Monounsaturated fat 0.053g 0.074g 0%
Polyunsaturated fat 0.062g 0.074g 0%
Tryptophan 0.025mg 0.016mg 0%
Threonine 0.049mg 0.073mg 0%
Isoleucine 0.041mg 0.063mg 0%
Leucine 0.066mg 0.105mg 0%
Lysine 0.05mg 0.083mg 0%
Methionine 0.016mg 0.015mg 0%
Phenylalanine 0.052mg 0.062mg 0%
Valine 0.056mg 0.078mg 0%
Histidine 0.027mg 0.047mg 0%
Fructose 12.45g 12.47g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +55.5%
Contains more FatsFats +34.2%
~equal in Carbs ~62.64g
~equal in Water ~30.89g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
0
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains less Sat. FatSaturated fat -80.7%
Contains more Mono. FatMonounsaturated fat +39.6%
Contains more Poly. FatPolyunsaturated fat +19.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
Prunes
2
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
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +1360%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +5160%
Contains more GlucoseGlucose +29.9%
~equal in Fructose ~12.47g
~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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.