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Prunes vs. Game raw — In-Depth Nutrition Comparison

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A recap on differences between prunes and game raw

  • Prunes have more vitamin K, fiber, and vitamin A; however, game raw is higher in vitamin B12, iron, vitamin B3, vitamin B2, phosphorus, and selenium.
  • Game raw covers your daily vitamin B12 needs 263% more than prunes.
  • The glycemic index of prunes is higher.

Food varieties used in this article are Plums, dried (prunes), uncooked and Game meat, deer, raw.

Infographic

Prunes vs Game raw 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
5
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 16% 1.5% 28% 128% 84% 57% 87% 6.7% 5.3% 53%
Contains more MagnesiumMagnesium +78.3%
Contains more CalciumCalcium +760%
Contains more PotassiumPotassium +130.2%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +629.3%
Contains more IronIron +265.6%
Contains more ZincZinc +375%
Contains more PhosphorusPhosphorus +192.8%
Contains more SeleniumSelenium +3133.3%
~equal in Copper ~0.253mg

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
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 4% 0% 55% 111% 119% 0% 85% 789% 2.8% 3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +115%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +5309.1%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +331.4%
Contains more Vitamin B2Vitamin B2 +158.1%
Contains more Vitamin B3Vitamin B3 +238.5%
Contains more Vitamin B6Vitamin B6 +80.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Folate ~4µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
23% 2% 74%
Protein: 22.96 g
Fats: 2.42 g
Carbs: 0 g
Water: 73.57 g
Other: 1.05 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +151.4%
Contains more ProteinProtein +953.2%
Contains more FatsFats +536.8%
Contains more WaterWater +137.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
45% 32% 22%
Saturated fat: Sat. Fat 0.95 g
Monounsaturated fat: Mono. Fat 0.67 g
Polyunsaturated fat: Poly. Fat 0.47 g
Contains less Sat. FatSaturated fat -90.7%
Contains more Mono. FatMonounsaturated fat +1164.2%
Contains more Poly. FatPolyunsaturated fat +658.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Prunes Game raw
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Prunes Game raw DV% diff.
Vitamin B12 0µg 6.31µg 263%
Vitamin K 59.5µg 1.1µg 49%
Protein 2.18g 22.96g 42%
Iron 0.93mg 3.4mg 31%
Vitamin B3 1.882mg 6.37mg 28%
Cholesterol 0mg 85mg 28%
Fiber 7.1g 0g 28%
Vitamin B2 0.186mg 0.48mg 23%
Carbs 63.88g 0g 21%
Phosphorus 69mg 202mg 19%
Selenium 0.3µg 9.7µg 17%
Fructose 12.45g 16%
Zinc 0.44mg 2.09mg 15%
Vitamin B1 0.051mg 0.22mg 14%
Vitamin B6 0.205mg 0.37mg 13%
Potassium 732mg 318mg 12%
Manganese 0.299mg 0.041mg 11%
Vitamin B5 0.422mg 8%
Calories 240kcal 120kcal 6%
Saturated fat 0.088g 0.95g 4%
Vitamin A 39µg 0µg 4%
Calcium 43mg 5mg 4%
Magnesium 41mg 23mg 4%
Polyunsaturated fat 0.062g 0.47g 3%
Fats 0.38g 2.42g 3%
Copper 0.281mg 0.253mg 3%
Vitamin E 0.43mg 0.2mg 2%
Starch 5.11g 2%
Choline 10.1mg 2%
Sodium 2mg 51mg 2%
Monounsaturated fat 0.053g 0.67g 2%
Vitamin C 0.6mg 0mg 1%
Net carbs 56.78g 0g N/A
Sugar 38.13g 0g N/A
Folate 4µg 4µg 0%
Tryptophan 0.025mg 0%
Threonine 0.049mg 1.08mg 0%
Isoleucine 0.041mg 0.908mg 0%
Leucine 0.066mg 1.951mg 0%
Lysine 0.05mg 2.006mg 0%
Methionine 0.016mg 0.566mg 0%
Phenylalanine 0.052mg 0.937mg 0%
Valine 0.056mg 1.073mg 0%
Histidine 0.027mg 1.135mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Game raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
26%
Prunes
90%
Game raw
Minerals Daily Need Coverage Score
32%
Prunes
47%
Game raw

Comparison summary

Which food is lower in Cholesterol?
Prunes
Prunes is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 49mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 0.862g)
Which food is lower in Sugar?
Game raw
Game raw is lower in Sugar (difference - 38.13g)
Which food is lower in glycemic index?
Game raw
Game raw is lower in glycemic index (difference - 29)
Which food is cheaper?
Game raw
Game raw is cheaper (difference - $2)
Which food is richer in minerals?
?
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.
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

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. Game raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173855/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.