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  6. Prunes vs. Grape

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.

Infographic

Prunes 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Prunes
Prunes
8
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%
Grape
Grape
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
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%
~equal in Sodium ~2mg

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
Prunes
7
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%
Grape
Grape
2
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 13% 0% 1.7% 3.8% 23% 13% 5.6% 1.4% 25% 0% 37% 3%
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 Vitamin CVitamin C +566.7%
Contains more Vitamin B1Vitamin B1 +80.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~4µg

All nutrients comparison - raw data values

Nutrient Prunes Grape 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%
Carbs 63.88g 17.15g 16%
Potassium 732mg 191mg 16%
Fructose 12.45g 16%
Vitamin B2 0.186mg 0.057mg 10%
Vitamin B3 1.882mg 0.3mg 10%
Calories 240kcal 67kcal 9%
Magnesium 41mg 5mg 9%
Iron 0.93mg 0.29mg 8%
Phosphorus 69mg 10mg 8%
Vitamin B5 0.422mg 0.024mg 8%
Vitamin B6 0.205mg 0.11mg 7%
Vitamin C 0.6mg 4mg 4%
Zinc 0.44mg 0.04mg 4%
Vitamin A 39µg 5µg 4%
Protein 2.18g 0.63g 3%
Calcium 43mg 14mg 3%
Vitamin B1 0.051mg 0.092mg 3%
Starch 5.11g 2%
Vitamin E 0.43mg 0.19mg 2%
Choline 10.1mg 5.6mg 1%
Weight per 100 calories 42g 149g N/A
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
Prunes
Prunes
4
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
Grape
1
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
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
Prunes
Prunes
2
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Grape
Grape
1
50% 6% 44%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains less Sat. FatSaturated fat -22.8%
Contains more Mono. FatMonounsaturated fat +278.6%
Contains more Poly. FatPolyunsaturated fat +64.5%

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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. 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.