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  6. Prunes vs. Grape leaves

Prunes vs. Grape leaves — In-Depth Nutrition Comparison

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A recap on differences between prunes and grape leaves

  • Prunes have more potassium; however, grape leaves are higher in vitamin A, manganese, vitamin K, calcium, iron, folate, fiber, vitamin B6, and copper.
  • Grape leaves cover your daily vitamin A needs 535% more than prunes.
  • Grape leaves contain 3 times less potassium than prunes. Prunes contain 732mg of potassium, while grape leaves contain 272mg.

Food varieties used in this article are Plums, dried (prunes), uncooked and Grape leaves, raw.

Infographic

Prunes vs Grape leaves 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
2
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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains more PotassiumPotassium +169.1%
Contains less SodiumSodium -77.8%
Contains more MagnesiumMagnesium +131.7%
Contains more CalciumCalcium +744.2%
Contains more IronIron +182.8%
Contains more CopperCopper +47.7%
Contains more ZincZinc +52.3%
Contains more PhosphorusPhosphorus +31.9%
Contains more ManganeseManganese +854.8%
Contains more SeleniumSelenium +200%

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
2
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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin B1Vitamin B1 +27.5%
Contains more Vitamin B5Vitamin B5 +82.7%
Contains more Vitamin CVitamin C +1750%
Contains more Vitamin AVitamin A +3428.2%
Contains more Vitamin EVitamin E +365.1%
Contains more Vitamin B2Vitamin B2 +90.3%
Contains more Vitamin B3Vitamin B3 +25.5%
Contains more Vitamin B6Vitamin B6 +95.1%
Contains more Vitamin KVitamin K +82.5%
Contains more FolateFolate +1975%
Contains more CholineCholine +26.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prunes Grape leaves DV% diff.
Vitamin A 39µg 1376µg 149%
Manganese 0.299mg 2.855mg 111%
Vitamin K 59.5µg 108.6µg 41%
Calcium 43mg 363mg 32%
Iron 0.93mg 2.63mg 21%
Folate 4µg 83µg 20%
Carbs 63.88g 17.31g 16%
Fiber 7.1g 11g 16%
Fructose 12.45g 16%
Copper 0.281mg 0.415mg 15%
Vitamin B6 0.205mg 0.4mg 15%
Potassium 732mg 272mg 14%
Magnesium 41mg 95mg 13%
Vitamin B2 0.186mg 0.354mg 13%
Vitamin C 0.6mg 11.1mg 12%
Vitamin E 0.43mg 2mg 10%
Protein 2.18g 5.6g 7%
Polyunsaturated fat 0.062g 1.065g 7%
Calories 240kcal 93kcal 7%
Vitamin B5 0.422mg 0.231mg 4%
Phosphorus 69mg 91mg 3%
Vitamin B3 1.882mg 2.362mg 3%
Fats 0.38g 2.12g 3%
Starch 5.11g 2%
Zinc 0.44mg 0.67mg 2%
Vitamin B1 0.051mg 0.04mg 1%
Selenium 0.3µg 0.9µg 1%
Saturated fat 0.088g 0.336g 1%
Net carbs 56.78g 6.31g N/A
Sugar 38.13g 6.3g N/A
Sodium 2mg 9mg 0%
Choline 10.1mg 12.8mg 0%
Monounsaturated fat 0.053g 0.081g 0%
Tryptophan 0.025mg 0%
Threonine 0.049mg 0%
Isoleucine 0.041mg 0%
Leucine 0.066mg 0%
Lysine 0.05mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.052mg 0%
Valine 0.056mg 0%
Histidine 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
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
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more CarbsCarbs +269%
Contains more OtherOther +60%
Contains more ProteinProtein +156.9%
Contains more FatsFats +457.9%
Contains more WaterWater +137.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
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
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains less Sat. FatSaturated fat -73.8%
Contains more Mono. FatMonounsaturated fat +52.8%
Contains more Poly. FatPolyunsaturated fat +1617.7%

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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 leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.