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Prune vs Grapefruit - In-Depth Nutrition Comparison

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Summary of differences between Prune and Grapefruit

  • Prune has more Vitamin K, Copper, Fiber, Potassium, Manganese, Vitamin B2, Vitamin B6, Iron, and Vitamin B3, while Grapefruit has more Vitamin C.
  • Prune covers your daily need of Vitamin K 50% more than Grapefruit.
  • Prune contains 14 times more Manganese than Grapefruit. While Prune contains 0.299mg of Manganese, Grapefruit contains only 0.022mg.

These are the specific foods used in this comparison Plums, dried (prunes), uncooked and Grapefruit, raw, pink and red, all areas.

Infographic

Prune vs Grapefruit 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
Contains more Calcium +95.5%
Contains more Iron +1062.5%
Contains more Magnesium +355.6%
Contains more Phosphorus +283.3%
Contains more Potassium +442.2%
Contains more Zinc +528.6%
Contains more Copper +778.1%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 35% 30% 30% 65% 1% 12% 94%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 3% 7% 8% 12% 0% 2% 11%
Contains more Calcium +95.5%
Contains more Iron +1062.5%
Contains more Magnesium +355.6%
Contains more Phosphorus +283.3%
Contains more Potassium +442.2%
Contains more Zinc +528.6%
Contains more Copper +778.1%
Contains less Sodium -100%

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
7
:
Contains more Vitamin E +230.8%
Contains more Vitamin B1 +18.6%
Contains more Vitamin B2 +500%
Contains more Vitamin B3 +822.5%
Contains more Vitamin B5 +61.1%
Contains more Vitamin B6 +286.8%
Contains more Vitamin K +∞%
Contains more Vitamin A +47.2%
Contains more Vitamin C +5100%
Contains more Folate +225%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 69% 3% 0% 105% 11% 8% 4% 16% 13% 10% 0% 0%
Contains more Vitamin E +230.8%
Contains more Vitamin B1 +18.6%
Contains more Vitamin B2 +500%
Contains more Vitamin B3 +822.5%
Contains more Vitamin B5 +61.1%
Contains more Vitamin B6 +286.8%
Contains more Vitamin K +∞%
Contains more Vitamin A +47.2%
Contains more Vitamin C +5100%
Contains more Folate +225%

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

All nutrients comparison - raw data values

Nutrient Prune Grapefruit Opinion
Net carbs 56.78g 9.06g Prune
Protein 2.18g 0.77g Prune
Fats 0.38g 0.14g Prune
Carbs 63.88g 10.66g Prune
Calories 240kcal 42kcal Prune
Starch 5.11g 0g Prune
Fructose 12.45g 1.77g Prune
Sugar 38.13g 6.89g Grapefruit
Fiber 7.1g 1.6g Prune
Calcium 43mg 22mg Prune
Iron 0.93mg 0.08mg Prune
Magnesium 41mg 9mg Prune
Phosphorus 69mg 18mg Prune
Potassium 732mg 135mg Prune
Sodium 2mg 0mg Grapefruit
Zinc 0.44mg 0.07mg Prune
Copper 0.281mg 0.032mg Prune
Vitamin A 781IU 1150IU Grapefruit
Vitamin E 0.43mg 0.13mg Prune
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 31.2mg Grapefruit
Vitamin B1 0.051mg 0.043mg Prune
Vitamin B2 0.186mg 0.031mg Prune
Vitamin B3 1.882mg 0.204mg Prune
Vitamin B5 0.422mg 0.262mg Prune
Vitamin B6 0.205mg 0.053mg Prune
Folate 4µg 13µg Grapefruit
Vitamin B12 0µg 0µg
Vitamin K 59.5µg 0µg Prune
Tryptophan 0.025mg 0.008mg Prune
Threonine 0.049mg 0.013mg Prune
Isoleucine 0.041mg 0.008mg Prune
Leucine 0.066mg 0.015mg Prune
Lysine 0.05mg 0.019mg Prune
Methionine 0.016mg 0.007mg Prune
Phenylalanine 0.052mg 0.013mg Prune
Valine 0.056mg 0.015mg Prune
Histidine 0.027mg 0.008mg Prune
Cholesterol 0mg 0mg
Trans Fat g 0g Prune
Saturated Fat 0.088g 0.021g Grapefruit
Monounsaturated Fat 0.053g 0.02g Prune
Polyunsaturated fat 0.062g 0.036g Prune

Which food is preferable for your diet?

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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
31
Prune
20
Grapefruit
Mineral Summary Score
35
Prune
6
Grapefruit

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
13%
Prune
5%
Grapefruit
Carbohydrates
64%
Prune
11%
Grapefruit
Fats
2%
Prune
1%
Grapefruit

Comparison summary

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?
Grapefruit
Grapefruit is lower in Sugar (difference - 31.24g)
Which food contains less Sodium?
Grapefruit
Grapefruit contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Grapefruit
Grapefruit is lower in Saturated Fat (difference - 0.067g)
Which food is lower in glycemic index?
Grapefruit
Grapefruit is lower in glycemic index (difference - 4)
Which food is cheaper?
Grapefruit
Grapefruit is cheaper (difference - $1.7)
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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.