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  6. Prunes vs. Fruit preserves

Prunes vs. Fruit preserves — In-Depth Nutrition Comparison

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How are prunes and fruit preserves different?

  • Prunes are richer in vitamin K, fiber, copper, potassium, vitamin A, vitamin B6, vitamin B3, manganese, and magnesium, while fruit preserves are higher in vitamin C.
  • Prunes cover your daily need for vitamin K, 50% more than fruit preserves.
  • Fruit preserves have a higher glycemic index (51) than prunes (29).

Plums, dried (prunes), uncooked and Jams and preserves types were used in this article.

Infographic

Prunes vs Fruit preserves 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
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 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
Contains more MagnesiumMagnesium +925%
Contains more CalciumCalcium +115%
Contains more PotassiumPotassium +850.6%
Contains more IronIron +89.8%
Contains more CopperCopper +181%
Contains more ZincZinc +633.3%
Contains more PhosphorusPhosphorus +263.2%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +647.5%
Contains more SeleniumSelenium +566.7%

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
8
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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +258.3%
Contains more Vitamin B1Vitamin B1 +218.8%
Contains more Vitamin B2Vitamin B2 +144.7%
Contains more Vitamin B3Vitamin B3 +5127.8%
Contains more Vitamin B5Vitamin B5 +2010%
Contains more Vitamin B6Vitamin B6 +925%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +1366.7%
Contains more FolateFolate +175%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~10.2mg

All nutrients comparison - raw data values

Nutrient Prunes Fruit preserves DV% diff.
Vitamin K 59.5µg 0µg 50%
Fiber 7.1g 1.1g 24%
Copper 0.281mg 0.1mg 20%
Potassium 732mg 77mg 19%
Fructose 12.45g 16%
Vitamin B6 0.205mg 0.02mg 14%
Vitamin B3 1.882mg 0.036mg 12%
Manganese 0.299mg 0.04mg 11%
Magnesium 41mg 4mg 9%
Vitamin C 0.6mg 8.8mg 9%
Vitamin B5 0.422mg 0.02mg 8%
Vitamin B2 0.186mg 0.076mg 8%
Phosphorus 69mg 19mg 7%
Iron 0.93mg 0.49mg 6%
Vitamin A 39µg 0µg 4%
Protein 2.18g 0.37g 4%
Selenium 0.3µg 2µg 3%
Vitamin B1 0.051mg 0.016mg 3%
Zinc 0.44mg 0.06mg 3%
Vitamin E 0.43mg 0.12mg 2%
Carbs 63.88g 68.86g 2%
Folate 4µg 11µg 2%
Calories 240kcal 278kcal 2%
Calcium 43mg 20mg 2%
Starch 5.11g 2%
Sodium 2mg 32mg 1%
Fats 0.38g 0.07g 0%
Net carbs 56.78g 67.76g N/A
Sugar 38.13g 48.5g N/A
Choline 10.1mg 10.2mg 0%
Saturated fat 0.088g 0.01g 0%
Monounsaturated fat 0.053g 0.038g 0%
Polyunsaturated fat 0.062g 0g 0%
Tryptophan 0.025mg 0.008mg 0%
Threonine 0.049mg 0.023mg 0%
Isoleucine 0.041mg 0.017mg 0%
Leucine 0.066mg 0.037mg 0%
Lysine 0.05mg 0.03mg 0%
Methionine 0.016mg 0.001mg 0%
Phenylalanine 0.052mg 0.021mg 0%
Valine 0.056mg 0.021mg 0%
Histidine 0.027mg 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
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
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Contains more ProteinProtein +489.2%
Contains more FatsFats +442.9%
Contains more OtherOther +1047.8%
~equal in Carbs ~68.86g
~equal in Water ~30.47g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
2
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Mono. FatMonounsaturated fat +39.5%
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -88.6%

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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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.