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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 Copper, Fiber, Potassium, Manganese, Vitamin B2, Vitamin B6, Iron and Vitamin B3, while Grapefruit has more Vitamin K and 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
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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
Prune
7
:
Contains more Iron +1062.5%
Contains more Calcium +95.5%
Contains more Potassium +442.2%
Contains more Magnesium +355.6%
Contains more Copper +778.1%
Contains more Zinc +528.6%
Contains more Phosphorus +283.3%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 35% 13% 65% 30% 94% 12% 30% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 3% 7% 12% 7% 11% 2% 8% 0%
Contains more Iron +1062.5%
Contains more Calcium +95.5%
Contains more Potassium +442.2%
Contains more Magnesium +355.6%
Contains more Copper +778.1%
Contains more Zinc +528.6%
Contains more Phosphorus +283.3%
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 C +5100%
Contains more Vitamin A +47.2%
Contains more Folate +225%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 47% 9% 0% 13% 43% 36% 26% 48% 0% 149% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 105% 69% 3% 0% 11% 8% 4% 16% 13% 0% 0% 10%
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 C +5100%
Contains more Vitamin A +47.2%
Contains more Folate +225%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
13%
Prune
5%
Grapefruit
Carbohydrates
64%
Prune
11%
Grapefruit
Fats
2%
Prune
1%
Grapefruit

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

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

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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 contains less Sugars?
Grapefruit
Grapefruit contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Prune Grapefruit Opinion
Calories 240 42 Prune
Protein 2.18 0.77 Prune
Fats 0.38 0.14 Prune
Vitamin C 0.6 31.2 Grapefruit
Carbs 63.88 10.66 Prune
Cholesterol 0 0
Vitamin D 0 0
Iron 0.93 0.08 Prune
Calcium 43 22 Prune
Potassium 732 135 Prune
Magnesium 41 9 Prune
Sugars 38.13 6.89 Grapefruit
Fiber 7.1 1.6 Prune
Copper 0.281 0.032 Prune
Zinc 0.44 0.07 Prune
Starch 5.11 0 Prune
Phosphorus 69 18 Prune
Sodium 2 0 Grapefruit
Vitamin A 781 1150 Grapefruit
Vitamin E 0.43 0.13 Prune
Vitamin D 0 0
Vitamin B1 0.051 0.043 Prune
Vitamin B2 0.186 0.031 Prune
Vitamin B3 1.882 0.204 Prune
Vitamin B5 0.422 0.262 Prune
Vitamin B6 0.205 0.053 Prune
Vitamin B12 0 0
Vitamin K 59.5 0 Prune
Folate 4 13 Grapefruit
Trans Fat 0 Prune
Saturated Fat 0.088 0.021 Grapefruit
Monounsaturated Fat 0.053 0.02 Prune
Polyunsaturated fat 0.062 0.036 Prune
Tryptophan 0.025 0.008 Prune
Threonine 0.049 0.013 Prune
Isoleucine 0.041 0.008 Prune
Leucine 0.066 0.015 Prune
Lysine 0.05 0.019 Prune
Methionine 0.016 0.007 Prune
Phenylalanine 0.052 0.013 Prune
Valine 0.056 0.015 Prune
Histidine 0.027 0.008 Prune
Fructose 12.45 1.77 Prune

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.