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.
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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
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Calcium
+207.1%
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Iron
+220.7%
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Magnesium
+720%
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Phosphorus
+590%
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Potassium
+283.2%
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Zinc
+1000%
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Copper
+602.5%
Equal in Sodium - 2
Contains
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Calcium
+207.1%
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Iron
+220.7%
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Magnesium
+720%
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Phosphorus
+590%
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Potassium
+283.2%
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Zinc
+1000%
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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
:
Contains
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Vitamin A
+681%
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Vitamin E
+126.3%
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Vitamin B2
+226.3%
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Vitamin B3
+527.3%
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Vitamin B5
+1658.3%
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Vitamin B6
+86.4%
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Vitamin K
+307.5%
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Vitamin C
+566.7%
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Vitamin B1
+80.4%
Equal in Folate - 4
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Vitamin A
+681%
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Vitamin E
+126.3%
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Vitamin B2
+226.3%
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Vitamin B3
+527.3%
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Vitamin B5
+1658.3%
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Vitamin B6
+86.4%
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Vitamin K
+307.5%
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Vitamin C
+566.7%
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Vitamin B1
+80.4%
Equal in Folate - 4
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+246%
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Carbs
+272.5%
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Other
+363.2%
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Water
+162.9%
Equal in Fats - 0.35
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Protein
+246%
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Carbs
+272.5%
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Other
+363.2%
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Water
+162.9%
Equal in Fats - 0.35
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-22.8%
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Monounsaturated Fat
+278.6%
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Polyunsaturated fat
+64.5%
Contains
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Saturated Fat
-22.8%
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Monounsaturated Fat
+278.6%
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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.
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Lower in Saturated Fat |
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Lower in glycemic index |
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Rich in minerals |
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Rich in vitamins |
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Lower in Sugar |
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Lower in price |
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Lower in Sodium | Equal | ||
Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 56.78g | 16.25g |
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Protein | 2.18g | 0.63g |
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Fats | 0.38g | 0.35g |
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Carbs | 63.88g | 17.15g |
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Calories | 240kcal | 67kcal |
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Starch | 5.11g |
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Fructose | 12.45g |
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Sugar | 38.13g | 16.25g |
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Fiber | 7.1g | 0.9g |
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Calcium | 43mg | 14mg |
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Iron | 0.93mg | 0.29mg |
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Magnesium | 41mg | 5mg |
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Phosphorus | 69mg | 10mg |
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Potassium | 732mg | 191mg |
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Sodium | 2mg | 2mg | |
Zinc | 0.44mg | 0.04mg |
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Copper | 0.281mg | 0.04mg |
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Vitamin A | 781IU | 100IU |
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Vitamin A RAE | 39µg | 5µg |
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Vitamin E | 0.43mg | 0.19mg |
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Vitamin C | 0.6mg | 4mg |
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Vitamin B1 | 0.051mg | 0.092mg |
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Vitamin B2 | 0.186mg | 0.057mg |
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Vitamin B3 | 1.882mg | 0.3mg |
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Vitamin B5 | 0.422mg | 0.024mg |
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Vitamin B6 | 0.205mg | 0.11mg |
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Folate | 4µg | 4µg | |
Vitamin K | 59.5µg | 14.6µg |
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Tryptophan | 0.025mg | 0.003mg |
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Threonine | 0.049mg | 0.017mg |
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Isoleucine | 0.041mg | 0.005mg |
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Leucine | 0.066mg | 0.013mg |
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Lysine | 0.05mg | 0.014mg |
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Methionine | 0.016mg | 0.021mg |
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Phenylalanine | 0.052mg | 0.013mg |
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Valine | 0.056mg | 0.017mg |
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Histidine | 0.027mg | 0.023mg |
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Saturated Fat | 0.088g | 0.114g |
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Monounsaturated Fat | 0.053g | 0.014g |
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Polyunsaturated fat | 0.062g | 0.102g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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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%

11%

Minerals Daily Need Coverage Score
35%

7%

Comparison summary
Which food is lower in Saturated Fat?

Prune is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?

Prune is lower in glycemic index (difference - 20)
Which food is richer in minerals?

Prune is relatively richer in minerals
Which food is richer in vitamins?

Prune is relatively richer in vitamins
Which food is lower in Sugar?

Grape is lower in Sugar (difference - 21.88g)
Which food is cheaper?

Grape is cheaper (difference - $1.5)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)