Prunes vs. Grape — In-Depth Nutrition Comparison
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Important differences between prunes and grapes
- Prunes have more vitamin K, copper, fiber, potassium, vitamin A, vitamin B2, vitamin B3, magnesium, and phosphorus; however, grapes are richer in manganese.
- Prunes' daily need coverage for vitamin K is 37% more.
- Prunes contain 8 times more magnesium than grapes. Prunes contain 41mg of magnesium, while grapes contain 5mg.
- Grapes have a higher glycemic index. The glycemic index of grapes is 49, while the glycemic index of prunes is 29.
The food varieties used in the comparison are Plums, dried (prunes), uncooked and Grapes, american type (slip skin), raw.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +720% |
| Contains more CalciumCalcium | +207.1% |
| Contains more PotassiumPotassium | +283.2% |
| Contains more IronIron | +220.7% |
| Contains more CopperCopper | +602.5% |
| Contains more ZincZinc | +1000% |
| Contains more PhosphorusPhosphorus | +590% |
| Contains more SeleniumSelenium | +200% |
| Contains more ManganeseManganese | +140.1% |
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.
| Contains more Vitamin AVitamin A | +680% |
| Contains more Vitamin EVitamin E | +126.3% |
| Contains more Vitamin B2Vitamin B2 | +226.3% |
| Contains more Vitamin B3Vitamin B3 | +527.3% |
| Contains more Vitamin B5Vitamin B5 | +1658.3% |
| Contains more Vitamin B6Vitamin B6 | +86.4% |
| Contains more Vitamin KVitamin K | +307.5% |
| Contains more CholineCholine | +80.4% |
| Contains more Vitamin CVitamin C | +566.7% |
| Contains more Vitamin B1Vitamin B1 | +80.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 59.5µg | 14.6µg | 37% |
| Copper | 0.281mg | 0.04mg | 27% |
| Fiber | 7.1g | 0.9g | 25% |
| Manganese | 0.299mg | 0.718mg | 18% |
| Fructose | 12.45g | 16% | |
| Carbs | 63.88g | 17.15g | 16% |
| Potassium | 732mg | 191mg | 16% |
| Vitamin B3 | 1.882mg | 0.3mg | 10% |
| Vitamin B2 | 0.186mg | 0.057mg | 10% |
| Calories | 240kcal | 67kcal | 9% |
| Magnesium | 41mg | 5mg | 9% |
| Vitamin B5 | 0.422mg | 0.024mg | 8% |
| Phosphorus | 69mg | 10mg | 8% |
| Iron | 0.93mg | 0.29mg | 8% |
| Vitamin B6 | 0.205mg | 0.11mg | 7% |
| Zinc | 0.44mg | 0.04mg | 4% |
| Vitamin A | 39µg | 5µg | 4% |
| Vitamin C | 0.6mg | 4mg | 4% |
| Vitamin B1 | 0.051mg | 0.092mg | 3% |
| Calcium | 43mg | 14mg | 3% |
| Protein | 2.18g | 0.63g | 3% |
| Starch | 5.11g | 2% | |
| Vitamin E | 0.43mg | 0.19mg | 2% |
| Choline | 10.1mg | 5.6mg | 1% |
| Fats | 0.38g | 0.35g | 0% |
| Net carbs | 56.78g | 16.25g | N/A |
| Sugar | 38.13g | 16.25g | N/A |
| Sodium | 2mg | 2mg | 0% |
| Selenium | 0.3µg | 0.1µg | 0% |
| Folate | 4µg | 4µg | 0% |
| Saturated fat | 0.088g | 0.114g | 0% |
| Monounsaturated fat | 0.053g | 0.014g | 0% |
| Polyunsaturated fat | 0.062g | 0.102g | 0% |
| Tryptophan | 0.025mg | 0.003mg | 0% |
| Threonine | 0.049mg | 0.017mg | 0% |
| Isoleucine | 0.041mg | 0.005mg | 0% |
| Leucine | 0.066mg | 0.013mg | 0% |
| Lysine | 0.05mg | 0.014mg | 0% |
| Methionine | 0.016mg | 0.021mg | 0% |
| Phenylalanine | 0.052mg | 0.013mg | 0% |
| Valine | 0.056mg | 0.017mg | 0% |
| Histidine | 0.027mg | 0.023mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +246% |
| Contains more CarbsCarbs | +272.5% |
| Contains more OtherOther | +363.2% |
| Contains more WaterWater | +162.9% |
~equal in
Fats
~0.35g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -22.8% |
| Contains more Mono. FatMonounsaturated fat | +278.6% |
| Contains more Poly. FatPolyunsaturated fat | +64.5% |
