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Prune vs Grape - In-Depth Nutrition Comparison

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Important differences between Prune and Grape

  • Prune has more Vitamin K, Copper, Fiber, Potassium, Vitamin B2, Vitamin B3, Magnesium, Phosphorus, and Iron, however Grape is richer in Manganese.
  • Prune's daily need coverage for Vitamin K is 37% more.
  • Prune contains 8 times more Magnesium than Grape. Prune contains 41mg of Magnesium, while Grape contains 5mg.

The food varieties used in the comparison are Plums, dried (prunes), uncooked and Grapes, american type (slip skin), raw.

Infographic

Prune vs Grape 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Prune
Prune
7
:
0
Grape
Grape
Contains more Calcium +207.1%
Contains more Iron +220.7%
Contains more Magnesium +720%
Contains more Phosphorus +590%
Contains more Potassium +283.2%
Contains more Zinc +1000%
Contains more Copper +602.5%
Equal in Sodium - 2
Prune
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 35% 30% 30% 65% 1% 12% 94%
Grape
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 4% 5% 17% 1% 2% 14%
Contains more Calcium +207.1%
Contains more Iron +220.7%
Contains more Magnesium +720%
Contains more Phosphorus +590%
Contains more Potassium +283.2%
Contains more Zinc +1000%
Contains more Copper +602.5%
Equal in Sodium - 2

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
Prune
7
:
2
Grape
Grape
Contains more Vitamin A +681%
Contains more Vitamin E +126.3%
Contains more Vitamin B2 +226.3%
Contains more Vitamin B3 +527.3%
Contains more Vitamin B5 +1658.3%
Contains more Vitamin B6 +86.4%
Contains more Vitamin K +307.5%
Contains more Vitamin C +566.7%
Contains more Vitamin B1 +80.4%
Equal in Folate - 4
Prune
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%
Grape
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 37%
Contains more Vitamin A +681%
Contains more Vitamin E +126.3%
Contains more Vitamin B2 +226.3%
Contains more Vitamin B3 +527.3%
Contains more Vitamin B5 +1658.3%
Contains more Vitamin B6 +86.4%
Contains more Vitamin K +307.5%
Contains more Vitamin C +566.7%
Contains more Vitamin B1 +80.4%
Equal in Folate - 4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prune
Prune
4
:
1
Grape
Grape
Contains more Protein +246%
Contains more Carbs +272.5%
Contains more Other +363.2%
Contains more Water +162.9%
Equal in Fats - 0.35
Prune
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Grape
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more Protein +246%
Contains more Carbs +272.5%
Contains more Other +363.2%
Contains more Water +162.9%
Equal in Fats - 0.35

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prune
Prune
2
:
1
Grape
Grape
Contains less Saturated Fat -22.8%
Contains more Monounsaturated Fat +278.6%
Contains more Polyunsaturated fat +64.5%
Prune
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Grape
50% 6% 44%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.102 g
Contains less Saturated Fat -22.8%
Contains more Monounsaturated Fat +278.6%
Contains more Polyunsaturated fat +64.5%

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

All nutrients comparison - raw data values

Nutrient Prune Grape Opinion
Net carbs 56.78g 16.25g Prune
Protein 2.18g 0.63g Prune
Fats 0.38g 0.35g Prune
Carbs 63.88g 17.15g Prune
Calories 240kcal 67kcal Prune
Starch 5.11g Prune
Fructose 12.45g Prune
Sugar 38.13g 16.25g Grape
Fiber 7.1g 0.9g Prune
Calcium 43mg 14mg Prune
Iron 0.93mg 0.29mg Prune
Magnesium 41mg 5mg Prune
Phosphorus 69mg 10mg Prune
Potassium 732mg 191mg Prune
Sodium 2mg 2mg
Zinc 0.44mg 0.04mg Prune
Copper 0.281mg 0.04mg Prune
Vitamin A 781IU 100IU Prune
Vitamin A RAE 39µg 5µg Prune
Vitamin E 0.43mg 0.19mg Prune
Vitamin C 0.6mg 4mg Grape
Vitamin B1 0.051mg 0.092mg Grape
Vitamin B2 0.186mg 0.057mg Prune
Vitamin B3 1.882mg 0.3mg Prune
Vitamin B5 0.422mg 0.024mg Prune
Vitamin B6 0.205mg 0.11mg Prune
Folate 4µg 4µg
Vitamin K 59.5µg 14.6µg Prune
Tryptophan 0.025mg 0.003mg Prune
Threonine 0.049mg 0.017mg Prune
Isoleucine 0.041mg 0.005mg Prune
Leucine 0.066mg 0.013mg Prune
Lysine 0.05mg 0.014mg Prune
Methionine 0.016mg 0.021mg Grape
Phenylalanine 0.052mg 0.013mg Prune
Valine 0.056mg 0.017mg Prune
Histidine 0.027mg 0.023mg Prune
Saturated Fat 0.088g 0.114g Prune
Monounsaturated Fat 0.053g 0.014g Prune
Polyunsaturated fat 0.062g 0.102g Grape

Which food is preferable for your diet?

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

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Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
31%
Prune
11%
Grape
Minerals Daily Need Coverage Score
35%
Prune
7%
Grape

Comparison summary

Which food is lower in Saturated Fat?
Prune
Prune is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 20)
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?
Grape
Grape is lower in Sugar (difference - 21.88g)
Which food is cheaper?
Grape
Grape is cheaper (difference - $1.5)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.