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Prunes vs. Grape seed oil — In-Depth Nutrition Comparison

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How are prunes and grape seed oil different?

  • Prunes are richer in fiber, potassium, vitamin B6, vitamin A, vitamin B2, vitamin B3, iron, and phosphorus, while grape seed oil is higher in vitamin E.
  • Grape seed oil covers your daily need for vitamin E, 189% more than prunes.
  • Prunes are lower in saturated fat.
  • Prunes have a higher glycemic index (29) than grape seed oil (0).

Plums, dried (prunes), uncooked and Oil, grapeseed types were used in this article.

Infographic

Prunes vs Grape seed oil 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
9
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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
10
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 0% 0% 576% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +6597.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +26215.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
10% 17% 73%
Saturated fat: Sat. Fat 9.6 g
Monounsaturated fat: Mono. Fat 16.1 g
Polyunsaturated fat: Poly. Fat 69.9 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +30277.4%
Contains more Poly. FatPolyunsaturated fat +112641.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Prunes Grape seed oil
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Prunes Grape seed oil DV% diff.
Polyunsaturated fat 0.062g 69.9g 466%
Vitamin E 0.43mg 28.8mg 189%
Fats 0.38g 100g 153%
Vitamin K 59.5µg 50%
Saturated fat 0.088g 9.6g 43%
Monounsaturated fat 0.053g 16.1g 40%
Calories 240kcal 884kcal 32%
Copper 0.281mg 31%
Fiber 7.1g 0g 28%
Potassium 732mg 0mg 22%
Carbs 63.88g 0g 21%
Vitamin B6 0.205mg 0mg 16%
Fructose 12.45g 16%
Vitamin B2 0.186mg 0mg 14%
Manganese 0.299mg 13%
Iron 0.93mg 0mg 12%
Vitamin B3 1.882mg 0mg 12%
Phosphorus 69mg 0mg 10%
Magnesium 41mg 0mg 10%
Vitamin B5 0.422mg 0mg 8%
Zinc 0.44mg 0mg 4%
Calcium 43mg 0mg 4%
Vitamin B1 0.051mg 0mg 4%
Protein 2.18g 0g 4%
Vitamin A 39µg 0µg 4%
Starch 5.11g 2%
Choline 10.1mg 2%
Vitamin C 0.6mg 0mg 1%
Selenium 0.3µg 0µg 1%
Folate 4µg 0µg 1%
Net carbs 56.78g 0g N/A
Sugar 38.13g 0g N/A
Sodium 2mg 0mg 0%
Tryptophan 0.025mg 0mg 0%
Threonine 0.049mg 0mg 0%
Isoleucine 0.041mg 0mg 0%
Leucine 0.066mg 0mg 0%
Lysine 0.05mg 0mg 0%
Methionine 0.016mg 0mg 0%
Phenylalanine 0.052mg 0mg 0%
Valine 0.056mg 0mg 0%
Histidine 0.027mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Grape seed oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
26%
Prunes
44%
Grape seed oil
Minerals Daily Need Coverage Score
32%
Prunes
0%
Grape seed oil

Comparison summary

Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 9.512g)
Which food is cheaper?
Prunes
Prunes is cheaper (difference - $2)
Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Grape seed oil
Grape seed oil is lower in Sugar (difference - 38.13g)
Which food contains less Sodium?
Grape seed oil
Grape seed oil contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Grape seed oil
Grape seed oil is lower in glycemic index (difference - 29)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 seed oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171028/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.