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Prune vs Dried fruit - In-Depth Nutrition Comparison

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Summary of differences between Prune and Dried fruit

  • Prune has more Vitamin K, and Vitamin B2, while Dried fruit has more Vitamin E , Iron, Vitamin A RAE, Potassium, and Copper.
  • Prune covers your daily need of Vitamin K 47% more than Dried fruit.
  • Prune contains 3 times more Vitamin B2 than Dried fruit. While Prune contains 0.186mg of Vitamin B2, Dried fruit contains only 0.074mg.
  • The amount of Sugar in Prune is lower.

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

Infographic

Prune vs Dried fruit 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
Contains more Magnesium +28.1%
Contains less Sodium -80%
Contains more Zinc +12.8%
Contains more Calcium +27.9%
Contains more Iron +186%
Contains more Potassium +58.7%
Contains more Copper +22.1%
Equal in Phosphorus - 71
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 35% 30% 30% 65% 1% 12% 94%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 100% 23% 31% 103% 2% 11% 115%
Contains more Magnesium +28.1%
Contains less Sodium -80%
Contains more Zinc +12.8%
Contains more Calcium +27.9%
Contains more Iron +186%
Contains more Potassium +58.7%
Contains more Copper +22.1%
Equal in Phosphorus - 71

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
4
:
Contains more Vitamin B1 +240%
Contains more Vitamin B2 +151.4%
Contains more Vitamin B6 +43.4%
Contains more Vitamin K +1819.4%
Contains more Vitamin A +361.5%
Contains more Vitamin E +907%
Contains more Vitamin C +66.7%
Contains more Vitamin B3 +37.6%
Contains more Vitamin B5 +22.3%
Contains more Folate +150%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin B1 +240%
Contains more Vitamin B2 +151.4%
Contains more Vitamin B6 +43.4%
Contains more Vitamin K +1819.4%
Contains more Vitamin A +361.5%
Contains more Vitamin E +907%
Contains more Vitamin C +66.7%
Contains more Vitamin B3 +37.6%
Contains more Vitamin B5 +22.3%
Contains more Folate +150%

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 Dried fruit
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Prune Dried fruit Opinion
Net carbs 56.78g 55.34g Prune
Protein 2.18g 3.39g Dried fruit
Fats 0.38g 0.51g Dried fruit
Carbs 63.88g 62.64g Prune
Calories 240kcal 241kcal Dried fruit
Starch 5.11g 0.35g Prune
Fructose 12.45g 12.47g Dried fruit
Sugar 38.13g 53.44g Prune
Fiber 7.1g 7.3g Dried fruit
Calcium 43mg 55mg Dried fruit
Iron 0.93mg 2.66mg Dried fruit
Magnesium 41mg 32mg Prune
Phosphorus 69mg 71mg Dried fruit
Potassium 732mg 1162mg Dried fruit
Sodium 2mg 10mg Prune
Zinc 0.44mg 0.39mg Prune
Copper 0.281mg 0.343mg Dried fruit
Vitamin A 781IU 3604IU Dried fruit
Vitamin E 0.43mg 4.33mg Dried fruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 1mg Dried fruit
Vitamin B1 0.051mg 0.015mg Prune
Vitamin B2 0.186mg 0.074mg Prune
Vitamin B3 1.882mg 2.589mg Dried fruit
Vitamin B5 0.422mg 0.516mg Dried fruit
Vitamin B6 0.205mg 0.143mg Prune
Folate 4µg 10µg Dried fruit
Vitamin B12 0µg 0µg
Vitamin K 59.5µg 3.1µg Prune
Tryptophan 0.025mg 0.016mg Prune
Threonine 0.049mg 0.073mg Dried fruit
Isoleucine 0.041mg 0.063mg Dried fruit
Leucine 0.066mg 0.105mg Dried fruit
Lysine 0.05mg 0.083mg Dried fruit
Methionine 0.016mg 0.015mg Prune
Phenylalanine 0.052mg 0.062mg Dried fruit
Valine 0.056mg 0.078mg Dried fruit
Histidine 0.027mg 0.047mg Dried fruit
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.088g 0.017g Dried fruit
Monounsaturated Fat 0.053g 0.074g Dried fruit
Polyunsaturated fat 0.062g 0.074g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prune Dried fruit
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38
Dried fruit
Mineral Summary Score
35
Prune
50
Dried fruit

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
20%
Dried fruit
Carbohydrates
64%
Prune
63%
Dried fruit
Fats
2%
Prune
2%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Prune
Prune is lower in Sugar (difference - 15.31g)
Which food contains less Sodium?
Prune
Prune contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 2)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.071g)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.